Workouts

Tuesday, June 6, 2023

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June 6, 2023

Stroke day with Flo Warm-up:10 minute of free swimming4×100 SKID (100 Swim, 100 Kick, 100 IM, 100 Drill) Main Set (2 rounds):4×50 Kick N.F. (Non Free)100 DPS NF100 Free4×50 Drill N.F. (Non Free)100 DPS NF100 Free4×50 Long streamline N.F. (Non Free)100 DPS NF100 Free100 FAST NF100 Free EZ

Friday, May 26, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming4×75 K/K/Sw4×50 Drill/Sw by 25 Main Set:2×200 +5400 Draft moderate pace, change leader every 1002 rounds:4×100 +51 minute rest2×50 FAST on +1:0050EZ 6×25 Fast/EZ50 EZ

Tuesday, May 23, 2023

Stroke day with Flo Warm-up:10 minute of free swimming300 every 3rd Non Free (N.F.)4×75 Kick/Drill/Swim4×50 Kick/Swim by 25 Main Set (2 rounds):6×50 Drill (2 N.F./2 Free/2 N.F.)6×100 Swim (2 N.F. +20 /2 Free +10 /2 N.F. +20)8×25 N.F Perfect stroke and uptempo/EZ FreeRest 1 minute100 FAST N.F.100 EZ

Friday, May 19, 2023

Speed workout with coach Flo (credit to Coop for the main set) Warm-up:4×100 SKID (100 swim, 100 Kick, 100 IM, 100 Drill)4×50 Kick300 every 3rd non free Main set:2 rounds50 +40 Fast100 +40 (50 Fast/50 EZ)150 +40 (50 Fast/100 EZ)200 +40 (50 Fast/150 EZ) 2×50 Long underwater streamline (4 underwater dolphin kick)2×25 Long underwater streamline… Read More ›

Tuesday, May 16, 2023

Stroke day with Flo Warm-up:10 minutes of free swimming Main Set:6 rounds ofN FreeN KickN StrokeN DrillN Stroke Round 1, 4: N=200Round 2, 5: N=100Round 3, 6: N=50

Friday, May 12, 2023

Sprint day with Flo Wam-up:10 minutes of free swimming4×100 SKID (100 swim, 100 Kick, 100 IM, 100 Drill)4×50 Kick4×50 Drill Main Set:6×100 (+10/+10/+5/+5/Cr/Cr)50 EZ6×50 odds Non Free Build, evens Free DPS +206×25 odds Kick hands in streamline and head up, evens Free DPS +201 minute rest2×50 on 2 minutes 1 non free, 1 free –… Read More ›

Tuesday, May 9, 2023

Stroke day with Flo Warm-up:10 minute of free swimming100 Kick4×50 Drill (1 arm/1 arm/Finger tip drag/Catchup)100 Kick/Swim by 25100 Drill/Swim by 25100 DPS Main Set:2 rounds2×100 (50 Kick, 50 Swim)2×100 (50 Drill, 50 Swim)2×100 (100 perfect stroke, 100 build)50 EZ 200 Free +10200 Stroke +30200 Free +102×100 Stroke +20 descend200 Free +104×50 Stroke +20 descend

Tuesday, May 2, 2023

Stroke day with Flo Warm-up:10 minutes of free swimming4×100 SKIP (100 Swim, 100 Kick, 100 IM, 100 Pull) Main Set:2 rounds4×50 Pull stroke2×100 Stroke +304×50 Kick stroke2×100 Stroke +304×50 Drill stroke200 Stroke uptempo +30 4x[2×25 Fast stroke (5 sec rest between 25) 50 EZ]

Tuesday, April 25, 2023

Stroke day with Flo Warm-up:10 minute of free swimming300 every 3rd on free4×50 kick/swim by 254×50 Pull Main Set:4×100 +20 Non Free des. 1 to 4, extra rest between 3rd and 4th50 EZ4×100 Free +550 EZ6×50 Kick6×50 Drill2×200 Non Free +4050 EZ2×200 Free +1050 EZ4×75 (25 Fast/50 EZ)

Friday, April 21, 2023

Sprint day with Flo Warm-up:10 minute of free swimming4×100 SKIP (Swim/Kick/IM/Pull)4×50 Drill (1 arm/1 arm/Finger drag/Catch up)4×50 (25 kick/25 build) Main Set:4×100 Swim +10/+5/0/02×50 Kick (25 fast kick/25 EZ kick)100 DPS4×50 Des +20 4 underwater dolphin kick2×50 Kick (25 fast kick/25 EZ kick)100 DPS8×25 Swim +10 4 underwater dolphin kick fast/EZ2×50 Kick (25 fast kick/25… Read More ›

Friday, April 14, 2023

Sprint day with Flo Warm-up:10 minute of free swimming4×50 Drill (1 arm, 1 arm, finger tip drag, catch up)4×50 Kick100 DPS4×25 Build Main set:2 rounds of:3×25 Kick25 Fast50 EZ2×25 Head up, arms in streamline position50 Fast50 EZ3×100 +5 4×50 (25 DPS/25 Build)1 minute rest100 SUPER SONIC FAST100 EZ

Friday, April 7, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming300 Swim every 3rd non free200 Pull100 Kick Main Set:8×75 +20 (2 with 1st 25 fast-ish, 2 with 2nd 25 fast-ish, 2 with 3rd 25 fast-ish, 2 fast-ish)6×50 odds kick fast, evens DPS6×50 +10 Des 1-3 and 4-64×25 kick in stream line position head above the water… Read More ›

Tuesday, April 4, 2023

Non Free Day with Flo Warm-up:10 minute free swimming300 every 3rd length non free200 Kick100 Drill200 Pull300 Kick Main Set:200 Free100 non free50 Fly – rest 5 seconds – 150 Free100 non free50 Fly, 50 Back – rest 5 seconds – 100 Free100 non free50 Fly, 50 Back. 50 Breast – rest 5 seconds –… Read More ›

Friday, March 31, 2023

Fast day with Flo 10 minutes of free swimming300 every 3rd length non free 2 rounds:3×100 on cruise100 EZ4×50 Des 1 to 4 +304×50 Kick4×25 Des to 4 +204×50 Kick

Tuesday, March 28, 2023

Stroke day with Flo Warm-up:10 minute free swimming4×100 SKID (Swim/Kick/IM/Drill) 100 each4×50 Kick4×50 Drill4×50 Swim Main Set:6×100 +20 odds Non Free/Evens Free 8×50 Kick/Drill by 5010×50 +20 2 Non Free/2 Free 16×25 +10 odds Non Free FAST/Evens Free200 Non Free good effort200 EZ Free

Friday, March 24, 2023

Sprint day with Flo Warm-up:4×75 K/D/S4×50 K/D4×25 Build Main set:4 rounds 50 Kick 50 Drill 50 DPS 30 seconds to 1 minute rest 50 FAST 50 EZ 2×100 Free +52×100 Stroke of IM (2nd one faster than 1st)200 EZ cool down

Tuesday, March 21, 2023

Stroke day with Flo Warm-up:10 minute free warm-up300 Swim every 3rd length non free4×100 SKID (100 Swim, 100 Kick, 100 IM, 100 Drill)4×50 Swim DPS Main Set:10×100 (2 IM or Stroke/2 Free) IM/St on +20, Free on +104×200 Build up to 200 Stroke: 50 Stroke/150 Free 100 Stroke/100 Free 150 Stroke/50 Free 200 Stroke16×25 Kick/Swim/Drill/Swim200… Read More ›

Friday, March 17, 2023

Sprint day with coach Flo Warm-up:6×50 (odds kick, evens drill)6×50 (odds drill, evens swim) Main set:2 rounds2×100 (one stroke, one free) +104×50 (2 stroke, 2 free) +108×25 FAST/EZ4×50 (round 1 Kick, round 2 Drill) 16×25 2 FAST/2 EZ

Tuesday, March 14, 2023

Stroke day with Flo Warm-up:10 minute of free swimming4×100 Skull/Kick/Drill/Swim by 25, mix stroke6×50 Kick odds Non Free/evens Free8×25 Non Free/Free Build Main Set (2 rounds):4×50 Kick4×50 Drill4×100 +20 (odds non Free/evens Free)200 IM uptempo plus fast on a stroke of your choice100 Free EZ

Friday, March 10, 2023

Sprint day with Flo Warm-up:10 minute of free swimming4×100 odds drill/evens kick4×50 Drill4×25 Kick Main set:2 rounds of:2×100 on cruise30 sec rest4×75 (25 Kick FAST/25 uptempo/25 EZ) 200 on cruise1 minute rest100 SUPER SONIC FAST100 EZ2xFUNS (25 Fly/25 underwater/25 No breath/25 Sprint 10 to 15 rest after each 25)100 EZ

Tuesday, March 7, 2023

Stroke day with Flo Warm-up:4×75 Kick/Kick/Swim4×100 Kick4×100 Drill/Swim by 50 Main Set:4×100 IM or Stroke +102×100 Free recovery +206×75 Stroke +102×100 Free recovery +208×50 Stroke descend 1-4 and 5-82×100 Free recovery +2010×25 Stroke fast/EZ2×100 Free recovery +20

Friday, March 3, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming4×50 Kick/Drill by 505×100 +10/0/+10/0/+102×100 Kick Des 1-22×100 Drill100 DPS Main set (2 rounds):4×100 +530-40 sec rest2×50 Super Sonic FAST on +1 minute (or more). High speed, high quality 50s50 EZ 12×25 IM order nice and easy – cool down

Tuesday, February 28, 2023

Stroke day with Flo Warm-up:10 minutes of free swimming4×100 (Skull/Kick/Drill/Swim)4×50 Kick4×50 Drill/Swim by 254×25 Build Main Set:4×100 (75 Stroke/25 Free) +204×100 (50 Stroke/50 Free) +154×100 (25 Stroke/75 Free) +102×200 Stroke or IM4×100 Free +54×100 Stroke or IM descend 1-4 +204×50 EZ Stroke/Free

Wednesday, February 22, 2023

Long distance day with Flo Warm-up:10 minutes of free swimming4×50 Kick4×50 Drill4×75 Kick/Drill/Swim by 25 Main Set:2×500 +303×200 Des 1-3 +20300 +30 Good effort100 EZ

Tuesday, February 21, 2023

Stroke day with Flo Warm-up:10 minutes of free swimming6×100 (50 Drill/50 Swim)6×100 (50 Kick/50 Swim) Main Set:8×25 Stroke 2 fast-ish/2 EZ +10100 Free recovery6×50 Stroke 2 on +30, 2 on +20, 2 on +10100 Free recovery4×50 Kick100 Free recovery2×100 Stroke +20100 Free recovery200 Stroke FAST – This is the focus of the workout100 Free recoveryNx50… Read More ›

Friday, February 17, 2023

Sprint day with Flo Warm-up:10 minute free warm-up4×50 odds Kick/Evens Drill4×50 odds Drill/Evens Swim Main set (2 rounds):2×100 +10 one stroke/one Free4×50 +10 2 Stroke/2 Free8×25 FAST/EZ (round 1 Kick, round 2 Swim)4×50 on +10/+5/0/-550 EZ2×100 one on +5/-550 EZ

Tuesday, February 14, 2023

Happy Valentine’s day. Stroke day with Flo Warm-up:300 every 3rd non Free4×75 Kick/Drill/Swim4×50 Kick4×50 Drill Main Set:4×200 Non Free +40 (Des 1-4)100 Free EZ4×100 Non Free +20 (Des 1-4)100 Free EZ4×50 Non Free +20 (Des 1-4)100 Free EZ4×25 Non Free +10 (Des 1-4)100 Free EZ200 or 100 Stroke FAST for time100 Free EZ

Friday, February 10, 2023

Sprint day with Flo Warm-up:10 minute free swimming6×50 Drill6×50 Kick Main set:4×100 +58×25 +20 (touch on -5)50 EZ4×50 +20 (touch on -5)100 EZ8×25 +20 (touch on -5)50 EZ4×50 +20 (touch on -5)100 EZ 1×50 SUPER SONIC FAST on 2 minutes2×25 SUPER SONIC FAST on 1 minute100 EZ

Tuesday, February 7, 2023

Stroke day with Flo Warm-up:10 minute of free swimming300 every 3rd non free4×50 Kick/Swim by 25 Main Set:4×100 Stroke Des +20 Extra 10s rest after 3rd to go FAST on 4th50 EZ4×100 Free +5 50 EZ6×50 Kick odds Free/Evens non Free6×50 Drill odds Free/Evens non Free2×200 Stroke +4050 EZ2×200 Free +1050 EZ4×75 (25 FAST Stroke/50… Read More ›

Friday, February 3, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming6×50 odds Kick, evens Swim6×50 odds Drill, evens Swim4×25 Build Main Set:4×50 Des +10 (1st 50 sprint 12.5 y, 2nd 50 sprint 25 y, 3rd 50 sprint 37.5 y, 4th all out) 50 EZ2×200 Free (mid 100 uptempo) +104×50 Kick Des +1050 EZ2×200 Free (mid 100 uptempo)… Read More ›

Tuesday, January 31, 2023

Stroke day with Flo Warm-up:10 minute free swimming4×100 (Skull/Kick/Drill/Swim) by 254×50 Kick4×50 Drill4×50 Swim Main Set:6×100 +20 odds Non Free/Evens Free Descend on the non free4×50 Kick8×50 +15 odds Non Free/Evens Free 6×50 Drill16×25 odds Non Free FAST/Evens Free200 EZ Free

Tuesday, January 24, 2023

Stroke day with Flo – Workout was generated with ChatGPT Warm-up:10 minute free swimming200 Distance per stroke4×50 Kick Main set:4 rounds (rd 1 Free, rd 2 Back, rd 3 Breast, rd 4 Fly/IM)4×50 Drill +154×100 Swim +20 200 EZ Swim Free4×50 Kick

Friday, January 20, 2023

Sprint day with Flo Warm-up:10 minute free swim4×75 Kick/Drill/Swim4×100 50K/50 Swim Main Set:200 Swim uptempo, keep your time in mind2×100 DPS8×25 FAST/EZ +104×50 Drill8×25 2 FAST/1 EZ +154×50 Kick8×25 3 FAST/1 EZ +20100 EZ200 FAST, faster than the first one

Tuesday, January 17, 2023

Stroke day with Flo Warm-up: 10 minute free swim4×75 K/D/Swim4×50 K/Swim4×50 D/Swim Main Set:6×50 Kick odds Free/evens non Free6×100 Swim odds Free/evens non Free +206×50 Drill odds Free/evens non Free6×100 Swim odds Free/evens non Free +15200 Free3×100 Swim non Free +20 des 1-33×100 Swim Free +10 des 1-316×25 – 4 of each stroke des 1-3,… Read More ›

Friday, January 13, 2023

Sprint day with Flo Warm-up:10 minute free swimming4×75 K/K/Swim4×75 Drill/Drill/Swim4×25 Build Main Set:4×100 Free (+10/+10/+5/+5)4×75 (25 fast kick/50 Swim)200 Free on cruise4×75 (25 fast kick/50 Swim)6×50 Des (1-3 and 4-6) #3 and 6 are FAST2xFUNS (Fly, Underwater, No Breath, Sprint by 25, rest 10/15 each 25)

Tuesday, January 10, 2023

Stroke day with Flo Warm-up:10 minute free swimming6×50 Kick odds non free, evens free 6×50 Drill odds non free, evens free6×50 Swim odds non free, evens free Main Set:2 rounds4×25 Kick Fast/EZ non Free2×50 Non Free swim perfect stroke4×25 Drill non Free2×50 Non Free swim perfect stroke125 IM double one stroke125 Free 2×200 IM Des… Read More ›

Friday, January 6, 2023

Sprint workout with Flo Warm-up:10 minutes free swimming100 Free (50 Kick/50 Swim)100 Free (50 Drill/50 Swim)100 Free (50 Kick/50 Swim)100 Free (50 Drill/50 Swim)4×50 Distance per stroke4×25 Build Main Set:4×50 First 25 fast +304×100 Second 25 fast +304×150 First 50 fast +306×100 Free (2 on cruise, 2 on +5, 2 on +10)

Tuesday, January 3, 2023

Happy New Year to all from Flo.Focus on a 200 stroke. Warm-up:10 minutes of free swimming4×100 (Skull/Kick/Drill/Swim by 25)4×50 Kick4×50 Drill4×25 Build Main set:200 Stroke (50 Kick uptempo/50 Swim)200 Stroke (50 Drill /50 Swim uptempo)200 Stroke Swim uptempo mid 1002×100 Free +10200 Stroke (100 Kick uptempo/100 Swim)200 Stroke (100 Drill /100 Swim uptempo)200 Stroke Swim… Read More ›

Friday, 23 December, 2022

Fast day with Flo 10 minutes of free swimming 2 rounds:5×100 on cruise (2nd round 3×100)100 EZ4×50 FAST/EZ +404×50 Kick4×25 FAST/EZ +10/154×50 Kick

Tuesday, December 20, 2022

Non Free day with Flo 10 minutes of free swimming Warm-up:4×150 (50K/50D/50Swim) Main Set:2×100 Non Free +152×100 Free +103×100 Non Free +153×100 Free +1050 Non Free/150 Free +20100 Non Free/100 Free +30150 Non Free/50 Free +40200 Non Free8×25 Non Free Fastish/EZ Free

Friday, December 9, 2022

Sprint day with Flo (Coop’s workout) Warm-up:10 minutes of free swimming200 (Sk/Kick/Drill/Swim) Main Set:5×100 +10/0/+10/0/+10500 Draft moderate pace, change leader every 1002 rounds:4×100 +530 sec rest2×50 FAST on +1:00 12×25 IM order

Tuesday, December 6, 2022

Stroke/IM day with Flo Warm-up:10 minute of free swimming4×75 Kick/Drill/Swim by 25 IM order4×50 Drill/Swim by 25 IM order Main Set:3 rounds2×50 Kick2×50 Drill4×25 Perfect stroke125 IM Uptempo75 Free 16×25 Fast non free/EZ free

Friday, December 2, 2022

Sprint workout with Flo Warm-up:10 minute free swimming300 every 3rd Non Free4×50 Kick/Drill by 25 Main Set:25 Fastish/75 EZ +3050 Fastish/50 EZ +2075 Fastish/25 EZ +10100 Fastish on cruise100 EZ4×50 Kick25 Fastish/75 EZ +3050 Fastish/50 EZ +2075 Fastish/25 EZ +10100 Fastish on cruise100 EZ4×50 Drill 4×50 FAST/EZ by 504×25 FAST/EZ by 25

Tuesday, November 29, 2022

Stroke day with Flo Warm-up:10 minute of free swim Main Set:2×200 (Free/IM)4×100 +40 Stroke Des 1-46×50 Kick Free/Non Free by 508×25 FAST/EZ6×50 Drill Free/Non Free by 504×100 +40 Stroke Des 1-42×200 (Free/IM)

Friday, November 18, 2022

Kind of sprint day with Flo Warm-up:10 minute of free swimming4×75 K/D/S4×75 K/K/S4×75 D/D/S100 DPS Main set:2×200 +20 Free desc 1-24×100 +20 Free desc 1-48×50 +20 Free desc 1-4 and 5-82xFUNS (Fly/Underwater/No Breath/Sprint)

Tuesday, November 15, 2022

Stroke day with Flo Warm-up:10 minutes of free swimming4×100 (Skull/Kick/Drill/Swim by 25) Main Set (2 rounds):4×25 Kick4×25 Drill4×100 +20 (odds Stroke, evens Free). Second stroke faster than first200 IM Uptempo100 Free

Friday, November 4, 2022

Sprint workout with Flo Warm-up:10 minute free warm-up6×50 odds Kick/Evens Drill6×50 odds Drill/Evens Swim Main set (2 rounds):2×100 +10 one stroke/one Free4×50 +10 2 Stroke/2 Free8×25 FAST/EZ4×50 odds on -5/evens on +102×100 one on -5/one on +10

Tuesday, November 1st, 2022

Stroke Day with Flo Warm-up:10 minute free warm-up6×50 Kick (odds stroke/evens free)6×50 Drill (odds stroke/evens free) Main Set:10×100 (2 IM or Stroke/2 Free) IM/St on +20, Free on +104×200 Build up to 200 Stroke: 50 Stroke/150 Free 100 Stroke/100 Free 150 Stroke/50 Free 200 Stroke8×25 Fast stroke/EZ Free

Tuesday, October 25, 2022

Stroke day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free Main set (4 rounds):100 Swim Stroke100 Kick Stroke100 Drill Stroke100 Swim Stroke (faster than first one)150 Free

Friday, October 21, 2022

Sprint day with Flo Warm-up:10 minute free swimming6×50 Drill6×50 Kick Main set:8×25 +20 (touch on -5)50 EZ4×50 +20 (touch on -5)100 EZ8×25 +20 (touch on -5)150 EZ4×50 +20 (touch on -5)200 EZ 4×25 FAST on 1 minute2×50 FAST on 2 minutes100 EZ

Tuesday, October 18, 2022

Non Free day with Flo Warm-up:6×50 Kick6×50 Drill Main Set:4×200 Non Free +40 (Des 1-4)100 Free EZ4×100 Non Free +20 (Des 1-4)100 Free EZ4×50 Non Free +20 (Des 1-4)100 Free EZ4×25 Non Free +10 (Des 1-4)100 Free EZ

Tuesday, October 11, 2022

Stroke day with Flo Warm-up:4×75 Kick/Kick/Swim4×75 Drill/Drill/Swim4×50 Swim DPS Main Set:4×100 IM or Stroke +302×100 Free +204×75 (50 Stroke/25 Free) +302×100 Free +208×50 odds Stroke fast-ich/evens free2×100 Free +206×25 odds Stroke fast/evens free

Tuesday, October 4, 2023

Stroke day with Flo Warm-up:4×100 (Skull/Kick/Drill/Swim by 25)4×75 Drill/Drill/Swim Main Set:6×50 Kick (odds stroke/evens free)4×100 Swim (odds stroke/evens free)6×50 Drill (odds stroke/evens free)4×200 Swim (odds stroke/evens free)

Friday, September 30, 2022

Sprint day with Flo Warm-up:4×100 odds Kick/Evens Drill100 Distance per stroke Main Set:2 rounds 100 on -5 50 on +20 2×25 Fast/EZ 100 on -5 50 on +20 2×50 Kick one Fast/one EZ 100 on -5 50 on +20 2×100 Kick one Fast/one EZ 16×25 (1 FAST/2 EZ)

Tuesday, September 27, 2022

Stroke day with Flo Warm-up:4×50 Kick4×50 Drill Main Set:4 rounds: 4×50 Stroke (keep the same stroke for the 4×50) +20 200 IM or Stroke +40 (uptempo) 100 Free EZ8×25 non Free/Free

Friday, September 23, 2022

Sprint day with Flo Warm-up:4×75 K/D/S4×50 K/D4×25 Build Main set:4 rounds 50 Kick 50 Drill 50 Perfect stroke 1 minute rest 50 FAST 50 EZ 2×100 Free (mid 50 fastish) +10/152×100 Stroke of IM (first one, EZ, second one, FAST)200 EZ cool down

Tuesday, September 20, 2022

Stroke day with Flo Warm-up:300 every 3rd non free4×50 Stroke/Free by 254×25 Build Main set (2 rounds, focus on one stroke for each round):6×50 odds Kick/evens swim6×50 odds Drill/evens swim100 Swim stroke +20100 IM +20100 Free

Tuesday, September 13, 2022

IM/Stroke day with coach Flo Warm-up:4×100 Skull/Kick/Drill/Swim (by 25)6×50 Kick odds non Free/evens Free6×25 Drill odds non Free/evens Free Main Set:4×125 IM +20 – double one stroke100 Free EZ4×100 IM +20 – one stroke per 100100 Free EZ4×50 Drill100 Free EZ200 IM perfect stroke Fastish4×25 Kick EZ100 Free EZ

Saturday, September 10, 2022

IM/Stroke day with Coach Flo Warm-up:4×100 Kick4×50 Drill4×25 Build Main Set:6×100 +30 (2 IM, 2 Free, 2 IM)6×75 +20 (2 Free, 2 IM, 2 Free)6×50 +20 (2 non Free, 2 Free, 2 non Free)8×25 +10 (non Free/Free)

Friday, September 9, 2022

Speed workout with coach Flo. Note the water temp was at 84 so the workout has very few sprints. Warm-up:300 every 3rd non Free4×75 Kick/Drill/Swim4×50 non Free/Free by 25 Main set (2 rounds):2×50 Kick2×50 Drill2×50 DPS – perfect stroke4x(25 FAST, 50 EZ) Team Relays – 4×50 Free and 4×50 IM

Tuesday, September 6, 2022

IM/Stroke day with coach Flo Warm-up:4×50 Kick4×50 Drill4×50 DPS8×25 Build Main Set:6×100 +30 odds IM or stroke/evens Free4×50 Kick6×50 +20 odds IM or stroke/evens Free4×50 Drill16×25 +10 odds IM or stroke/evens Free

Friday, September 2, 2022

Sprint/Speed day with coach Flo Warm-up:4×75 K/K/S4×75 D/D/S4×75 Distance per stroke/Uptempo/Distance per stroke Main Set:2×100 Kick3×100 -5/-5/+550 EZ1 minute rest100 FAST50 EZ3×50 -5/-5/+550 EZ1 minute rest50 FAST50 EZ2×100 Drill4xFUNS (10 sec rest each 25) – FUNS=25 Fly, 25 Underwater, 25 No breath, 25 Sprint

Tuesday, August 30, 2022

Stroke/IM day with coach Flo Warm-up:4×75 Kick/Drill/Swim4×75 Kick/Kick/Swim4×75 Drill/Drill/Swim Main set:4×100 Kick100 Free +202×100 IM +204×100 Drill100 Free +202×100 IM +206×50 odds non free/evens free +20

Friday, August 26, 2022

Sprint day with Coach Flo Warm-up:300 every 3rd non Free100 Kick4×50 Drill8×25 Build Main set (3x):100 Kick (mid 50 uptempo)100 DPS perfect stroke2×50 FAST on 2 minutes (regroup lanes for race)100 EZ

Tuesday, August 23, 2022

IM day with Coach Flo Warm-up:4×100 Skull/Kick/Drill/Swim (by 25)4×50 IM Drill4×50 Build Main set:200 Kick IM200 IM +30100 Free +20200 Drill IM200 IM +30100 Free +20 2×100 IM +10200 Free 4×50 IMO Build +20100 Free

Friday, August 19, 2022

Sprint workout with Coach Flo Warm-up:4×50 Kick4×50 Drill4×50 Kick/Drill by 25 Main set:4×100 +20 (mid 50 uptempo)200 (alternate 50 non Free, 50 Free)4×50 +20 (first 25 uptempo)200 (alternate 50 non Free, 50 Free)8×25 +20 (Fastish/EZ)200 (alternate 50 non Free, 50 Free)* 1 minute rest *4×50 (odds FAST, evens EZ)* 1 minute rest *6×25 (odds FAST,… Read More ›

Tuesday, August 16, 2022

Stroke/IM day with coach FloWarmup:4×75 Kick/Drill/Kick4×50 Drill/Swim (by 25) Main set:4×200 (odds IM or stroke, evens Free) +304×75 Kick IM order4×100 (odds IM or stroke, evens Free) +204×50 Drill IM order16×25 (odds IM or stroke, evens Free) +10

Friday, July 8, 2022

Sprint day with coach Flo Warm-up:6×50 odds kick, evens swim6×50 odds drill, evens swim Main set:4×100 IM/stroke +10– 1 minute rest –2×50 FAST Stroke100 EZ4×100 Free on cruise– 1 minute rest –2×50 FAST Kick100 EZ4×100 Free on cruise– 1 minute rest –2×50 FAST Free100 EZ 8×25 FAST/EZ

Tuesday, July 5, 2022

Stroke day with coach Flo Warm-up:300 every 3rd non free Main set (3 rounds):4×50 Kick2×50 swim stroke4×50 Drill2×50 swim stroke125 IM (double the stroke you focused on)75 Free

Friday, July 1, 2022

Tuesday, June 28, 2022

Stroke day with coach Flo Warm-up:4×100 (Skull/Kick/Drill/Sw by 25) IM order4×50 Kick6×50 (odds drill stroke, evens Free) Main set:4×100 IM or stroke +302×100 Free4×75 (50 stroke, 25 Free)2×100 Free16×25 stroke uptempo/Free EZ

Friday, June 24, 2022

Sprint workout with coach Flo Warm-up:4×50 (25K/25 Swim)4×50 Drill (odds Free, evens non Free) Main set:** 3 rounds **2×50 on -5100 +20****6×25 Kick Fast/EZ by 25** 3 rounds **2×50 on -5100 +20****6×25 Kick Fast/EZ by 2550 FAST/100 EZ1 minute rest100 FAST/50 EZ

Tuesday, June 21, 2022

IM/Stroke day with coach Flo Warm-up:4×75 Kick/Drill/Swim Main set:8×50 Kick (2 of each stroke)4×100 +20 Odds IM or stroke, evens Free8×50 Drill (2 of each stroke)4×100 +20 Odds IM or stroke, evens Free6×50 Drill (odds non free, evens free)2×200 IM/Free

Friday, June 17, 2022

Sprint/Speed workout with coach Flo Warm-up:4×75 Kick/Drill/Swim4×75 Kick/Swim/Swim Main set (2 rounds):50 Drill200 Free -550 Kick2×100 Free -550 EZ4×50 Free -550 EZ8×25 Fast/EZ– 1 minute rest –50 FAST50 EZ

Tuesday, June 14, 2022

Stroke workout with coach Flo Warm-up:6×50 Drill odds stroke/evens free4×50 (25 kick stroke/25 Swim free)8×25 odds stroke/Evens free Main set (2 or 3 rounds):2×50 Kick50 Stroke2×50 Drill100 Stroke100 Free +10200 IM uptempo50 EZ

Friday, June 10, 2022

Sprint workout with coach Flo Warm-up:300 every 3rd non free4×50 Drill – odds Free/Evens non Free8×25 Build – Long underwater Main set:200 (50 Kick/50 Drill/100 Swim)2×100 +51 minute rest2×50 (Fast/EZ by 50)8×25 Fast/EZ200 (50 Kick/50 Drill/100 Swim)4×100 +51 minute rest2×50 (Fast/EZ by 50)8×25 Fast/EZ 2xFUNS (Fly/Underwater/No Breath/Sprint by 25, rest ~10/15 at each 25)

Tuesday, June 7, 2022

Stroke/IM day with coach Flo Warm-up:4×100 Skull/Kick/Drill/Swim6×50 odds stroke, evens free Main set:4×50 Kick4×100 odds IM or stroke, evens free4×50 Drill4×200 odds IM or stroke, evens free4×50 Perfect stroke8×25 odds IM or stroke FAST, evens EZ free

Friday, June 3, 2022

Sprint/speed workout with coach Flo Warm-up:2×100 Kick/Drill/Drill/Swim6×50 odds Drill – evens Swim4×50 odds Kick – evens Swim Main set:4×50 Kick4×25 +101 minute rest2×100 Fast/EZ (by 100)—4×50 Kick4×50 +101 minute rest2×50 Fast/EZ (by 50)—4×50 Kick4×100 +101 minute rest8×25 Fast/EZ (by 100)

Tuesday, May 31, 2022

Stroke day with coach Flo Main set (4 rounds):2×50 Kick2×50 Drill5×25 Perfect stroke125 IM (double stroke of the round)200 Free

Friday, May 27, 2022

Sprint workout with coach Flo Warm-up:300 every 3rd kick200 Kick/Drill by 25200 Drill/Swim by 25 Main set:2×150 +104×100 +20 mid 50 is uptempo6×50 Fast kick/EZ swim by 258×25 +20 Fast/EZ1 minute rest50 FAST50 EZ50 FASTER200 super EZ

Tuesday, May 24, 2022

Stroke/IM Day with coach Flo Warm-up:300 every 3rd non free4×50 stroke/free by 254×50 Long under water Main set:8×100 (2 IM/2 Free/2 IM/2 Free) +304×50 Kick6×50 odds IM, evens Free +204×50 Drill8×25 Fast stroke/EZ Free4×100 or 2×200 Distance per stroke

Friday, May 20, 2022

Speed workout (with lots of kicking) with coach Flo Warm-up:2 rounds of 50Kick/50 Drill/50 Swim100 kick/100 Drill/100 Swim Main set:4×75 +20 (25 EZ/25 uptempo/25 EZ)4×100 +30 (25 EZ/50 uptempo/25 EZ)200 long distance per stroke100 Kick 100 Drill50 Fast 50 EZ100 Kick 100 Drill50 Fast 50 EZ100 Kick 100 Drill8×25 Fast/EZ

Tuesday, May 17, 2022

Stroke/IM workout with coach Flo Warm-up:6×50 odds free, even stroke8×25 2 of each stroke Main set (3 rounds):2×50 Kick2×50 Drill100 Swim stroke200 IM Up Tempo200 Free recovery

Friday, May 13, 2022

Speed workout with coach Flo (credit to Coop for the main set) Warm-up:4×50 Kick4×50 Drill300 every 3rd non free Main set (3 rounds):50 +40 Fast100 +40 (50 Fast/50 EZ)150 +40 (50 Fast/100 EZ)200 +40 (50 Fast/150 EZ)

Tuesday, May 10, 2022

Stroke/IM day with coach Flo Warm-up:6×50 Drill odds free, evens stroker4×75 Kick/Dril/Swim by 25 Main set:100 IM or stroke +204×50 kick2×100 IM or stroke +204×50 drill3×100 IM or stroke +204×50 perfect stroke200 Free5×100 +20 (2 IM or stroke, 1 free, 1 IM, 1 free)

Friday, May 6, 2022

Speed workout with coach Flo Warm-up:300 every 3rd non free4×50 Drill (different drill each 50) Main set (7-8 rounds, do some stroke):50 Kick2×50 -50100 Free +20/30 recovery2×25 Fast/EZ

Tuesday, May 3, 2022

Stroke/IM day with coach Flo Warm-up:4×100 Skull/Kick/Drill/Swim IM order4×50 Drill/Swim by 25 IM order Main set:2 rounds2×50 Drill2×50 Swim stroke +152×50 Kick2×50 Swim stroke +15100 Free100 Stroke or IM 4 rounds100 stroke/IM +15/2050 EZ 200 Free EZ

Friday, April 29, 2022

Speed workout with coach Flo Warm-up:3x(100 drill/100 swim) Main set – 2 rounds:100 Kick4×25 Fast/EZ200 free +302×50 (one fast, one EZ)200 free +302×100 (one fast, one EZ)200 free +30

Tuesday, April 26, 2022

Stroke/IM day with coach Flo – lots of 200s Warm-up:300 IM (Kick/Drill/Swim)200 IM (Kick/Swim)100 Free long distance per stroke Main set:200 Free +15200 IM/Stroke +20200 Free +15200 IM/Stroke Kick200 Free +15200 IM/Stroke Drill200 Free +15200 IM/Stroke +20200 Free +15

Friday, April 22, 2022

Sprint workout with coach Flo Warmup:300 every 3rd non free2×50 build100 50 drill/50 swim Main set:6×100 Free +106×50 (Kick/Swim/Drill/Swim/Fast/EZ)6×25 Fast/EZ6×50 (Kick/Swim/Drill/Swim/Fast/EZ)2×200 1st and 5th 25 fast

Tuesday, April 19, 2022

Stroke workout with coach Flo Warmup:200 Kick/Swim by 50200 Drill/Swim by 50200 IM Drill/Swim by 25 Main Set (push your stroke/IM and recover during the free):10×100 odds stroke or IM on +10/15 – evens free on +20/3010×50 odds stroke or IM on +10/15 – evens free on +2010×25 odds stroke drill – evens stroke uptempo… Read More ›

Friday, April 15th, 2022

Sprint workout with coach Flo (inspired by Coop) Warmup:200 Kick/Swim by 25200 Drill/Swim by 25200 Long distance per stroke Main set:400 Free – 1st 25 of every 100 is uptempo4 or 5 rounds of 2×25 FAST followed by 100 on +20/303 rounds of FUNS (25 Fly, 25 under water, 25 no breath, 25 sprint –… Read More ›