Workouts

Friday, May 1, 2026

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May 1, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming300 (100 free, 100 back, 100 free)200 Sw/Drill by 50100 Kick100 Swim Main Set:4×125 0/-5/+5/EZ 6×50 +202 fast break out2 fast turn2 fast finish 4×100 0/-5/+5/EZ 12×25 +204 fast break out4 no breath4 fast finish

Friday, April 24, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming200 Kick200 Pull100 Back100 DPS4×100 on cruise Main Set (all lanes together):8×50 best average2 on 1 minute2 on 1:152 on 1:302 on 2 minutes 100 Recovery 4×25 sprint off the wall on 1 minute 50 Recovery 2×50 SUPER SONIC 50 Recovery

Friday, April 17, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming4×50 Drill, different drill each 505×50 Kick 25 fast/25 Mod6×50 +20 Build – Finish really strong Main Set:4×50 +20 25 fast/25 Mod, stop 5 seconds at the 254×100 +20 (1st, 1st 25 fast; 2nd, 2nd 25 fast…) 8×50 +40 Non Free FAST 2xFUNS

Friday, April 10, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming100 Kick200 Pull300 (100 free/100 back/100 free)100 Drill Main Set:8×50 odds on -5, evens on +152 rounds of:4×100 on +401st 100: 25 FAST, 75 moderate2nd 100: 50 FAST, 50 moderate3rd 100: 75 FAST, 25 moderate4th 100: ALL FAST100 EZ 2×50 (25 underwater/25 swim, 25 swim/25 underwater)

Friday, April 3, 2026

Sprint day with FloAll lanes together Warm-up:300 (100 Sw/100 Back/100 Sw)200 (Swim/Kick by 50)100 Drill Main Set4×100 on 2 minutes best average 5 roundsNx25 FAST on 1 minute2×50 on -550 EZ Rond 1: N=5, Round 2: N=4, Round 3: N=3, Round 4: N=2, Round 5: N=1

Friday, March 27, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming200 Kick200 Pull2×100 IM4×100 0/+10/0/+10 Main Set:4 rounds (change stroke on the 25 FAST for each round)2×75 on 100 Cruise Des 1-225 FAST Kick +2025 FAST Swim 30 to 40 seconds rest between each round 2 or 3 rounds2×50 +204×25 Odds Kick/evens swim FAST on +20

Friday, March 20, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKIP4×100 0/+5/+10/+155×50 odds -5, evens +5 Main Set:4 rounds50 FAST +30Nx50 on cruise50 EZRound 1 N=4, Round 2 N=3, Round 3 N=2, Round 4 N1 Masters Minute rest50 SUPER SONIC 100 EZ 2xFUNS

Friday, March 13, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds of:100 Swim +10100 IM +20100 Kick 200 Pull200 Swim Main Set:4 rounds (1 per stroke)4×25 FAST on 1 minute50 EZ 2 rounds (1 free, 1 NF)2×50 on 2 minutes50 EZ

Friday, March 6, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming8×50 odds on cruise, evens on +20200 Pull12×25 4 on +5/4 on +10/4 on +15 Desc 1-4 in each group Main Set:8×50 2 FAST +30, 2 Mod +1 minute1 Masters’ minute100 SUPER SONIC100 EZ Relays

Friday, February 13, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming 2 rounds of 100 swim, 100 Kick, 100 Drill Main Set:6×100 2 on +20, 2 on +10, 2 on +53 rounds of:2×50 +550 Kick FAST50 EZ 4×75: 50 FAST – stop to check your time – 25 EZ on your 100 cruise +154×25 FAST +20 100… Read More ›

Friday, 6 February, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKID200 Pull Main Set:4×200 +4050 fastish – Stop 10 seconds – 150 Moderate100 fastish – Stop 10 seconds – 100 Moderate150 fastish – Stop 10 seconds – 50 Moderate200 Fast-ish 50 EZ50 SUPER SONIC50 EZ 12×25 Fast/EZ change strokes on the fast ones 50 EZ50 SUPER… Read More ›

Friday, January 30, 2026

Warm-up:2×150 (50 Kick, 50 Drill, 50 Swim)4×50 +52×100 +10200 Pull 4 rounds – one per stroke50 Kick/50 Drill2×50 FAST +30100 EZ 8×25 Flag to Flag sprint. Water start from the flags!

Friday, January 24, 2025

Sprint day with Flo (all lanes together) Warm-up:10 minutes of free swimming4×100 (SKID)200 Pull Main Set:4×100 on 2 minutes – Best average!!50 EZ 6×75 on 1:451st: 25 FAST, 50 recovery2nd: 50 FAST, 25 recovery3rd and 4th: All FAST5th: 25 EZ, 50 FAST6th: 50 EZ, 25 FAST50 EZ 8×50 on 1:30 2 Free/2 Non Free, 1… Read More ›

Friday, January 9, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming2×150 (kick, Drill, Swim by 50)200 Pull100 Drill Main Set:6×25 fast on +40 minute (2 free, 2 NF, 2 Free) – 50 recovery 4x 50 fast on +1:00 (2 free, 2 NF) – 100 recovery 3x 100 fast on +1:20 minutes (free, NF, free) – 100 recovery 4x 50 fast… Read More ›

Sunday, December 21, 2025

Long distance with Flo Warm-up:200 Free/Back by 50200 Pull200 Kick Main Set:500 – 5×100 +10-5-0-5-10400 – 4×100 +10-5-0-0300 – 3×100 +10-5-0200 – 2×100 +10-5100 +10200 +20300 +30400 +40500 +50

Friday, December 5, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming200 Kick, 200 Pull, 200 Swim Main Set:4×50 +20 1 FAST, 3 Moderate4×50 +30 2 FAST, 2 Moderate4×50 +40 3 FAST, 1 Moderate4×50 +50 All FAST100 EZ and 1 Masters minute and do it again changing the 50s to 25s and going with +10, +20, +30, +40.

Friday, November 28, 2025

Sprint day with Flo (Wyatt’s generator workout) Warm-up:10 minutes of free swimming400 IM (Sw/Kick/Drill/Sw by 25)4×75 each 25 is 12.5 under water Main Set:4×100 +56×50 +15 odds 3 breath/25, evens Des (2, 4, 6)3×50 +20 middle 25 fast4×25 Build/12.5 Fast/EZ/FAST50 EZ 2 rounds:4×50 (+5/Cruise/-5/+10)4×25 odds 1 breath, evens FAST50 EZ50 SUPER SONIC

Friday, November 14, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKIP (Swim, Kick, IM, Pull) Main Set:5 rounds of:50 FAST swim +30 on odd round, 50 FAST kick +40 on even round Nx50 on cruise50 EZRound 1, N=5. Round 2, N=4. Round 3, N=3. Round 4, N=2. Round 5, N=1 200 Build by 5050 SUPER SONIC… Read More ›

Friday, November 7, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming300 – 2x(50 Free, 50 Back, 50 Breast)4×50 Kick8×50 +20 – odds build, evens 25 drill/25 fast Main Set:2×100 FAST +404×50 Des 1-4 +206×25 FAST +20150 EZ100 IM SUPER SONIC8×25 odds FAST non free/evens EZ

Friday, October 31, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming2×150 (50 kick, 50 drill, 50 swim)4×50 Back/Free by 254×50 Swim Main Set:200 +152×100 +104×50 +5 4 rounds of 4×50 – 1 of each stroke +20/251st and 2nd 50, half way or more under water dolphin kick3rd 50, FAST4th 50, EZ 2×50 SUPER SONIC FAST, 1 free,… Read More ›

Friday, October 17, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd N.F.100 Kick200 Pull Main Set:6×25 fast on 1 minute – 2 FAST, 2 EZ, 2 FAST4x 50 fast on 1:30 – 2 FAST, 2 EZ3x 100 fast on 2 minutes – 1 EZ, 1 FAST, 1 EZ 4x 50 fast on 1:30 – 2 FAST,… Read More ›

Friday, October 10, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming200 Pull200 Free/N.F. by 50200 Free/Drill by 50 Main Set:8×50 +20 odds fast kick, evens swim4×100 +20 des 1-41 minute rest100 FAST kick8×25 +20 odds long underwater (as far as you can go), evens FAST1 minute rest2×50 FAST on 2 minutes, 1 free, 1 N.F.100 EZ Kick2×50… Read More ›

Friday, October 3, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd N.F.200 Pull100 Drill Main Set:8x(25 FAST -5/50 +20)100 Kick100 N.F.4x(50 FAST -5/50 +30)100 Kick100 N.F.2x(100 FAST -5/50 +40)100 Kick100 N.F.

Friday, September 26, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKIP (Swim, Kick, IM, Pull by 100)4×50 drill (1 arm, 1 arm, finger drag, catch up) Main Set: 4x (broken) 200 +401st: 50 fast, stop 5 seconds, 100 mod, stop 5seconds, 50 fast2nd: 50 mod, stop 5 seconds, 50 fast, stop 5seconds, 50 mod, stop 5seconds, 50… Read More ›

Friday, September 19, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds or 100 Kick, 100 Drill, 100 Swim Main Set:4×50 +20 1 FAST, 3 Moderate4×50 +30 2 FAST, 2 Moderate4×50 +40 3 FAST, 1 Moderate4×50 +50 All FAST100 EZ and 1 Masters minute and do it again from the bottom. Go FAST on all the FAST… Read More ›

Friday, September 12, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming200 (50 swim/50 kick)200 (50 kick/50 drill)200 Pull Main Set:3 rounds3×50 FAST/EZ/FAST +30 Round 1: 3×100 0/-5/+10Round 2: 2×100 0/-5Round 3: 100 03×25 FAST Non Free +2075 EZ 8×25 sprint flags to flags, start head down at the flags

Friday, September 5, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd length NF200 Pull3×100 (50 drill/50 swim) Main Set:4×50 kick +20, 4×25 FAST on 1 minute, 2×50 on cruise100 EZ3×50 kick +20, 4×25 FAST on 1 minute, 3×50 on cruise100 EZ2×50 kick +20, 4×25 FAST on 1 minute, 4×50 on cruise100 EZ

Friday, August 22, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free200 Pull100 Long Distance per stroke Main Set:4 rounds (one per stroke)2×25 fast kick +102×25 perfect stroke +1050 FAST50 EZ50 FAST(ER)50 EZ 16×25 FAST/EZ +202xFUNS

Friday, August 15, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming4×75 kick/drill/swim8×50 odds on cruise, evens on +20 Main Set:6×25 fast on 1 minute – 50 recovery 4x 50 fast on 1:30 – 100 recovery 3x 100 fast on 2 minutes – 100 recovery 4x 50 fast on 1:30 – 100 recovery 6x 25 fast on 1 minute – 50 recovery

Friday, July 25, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming300 Pull200 Kick100 Swim Main Set:2 rounds of 4×1001st 100 on +20: 25 FAST stop 5 seconds, 75 recovery2nd 100 on +30: 50 FAST stop 5 seconds, 50 recovery3rd 100 on +40: 75 FAST stop 5 seconds, 25 recovery4th 100 on +50: All FAST50 EZ 8×25 Kick… Read More ›

Friday, July 4, 2025

Happy 4th, Sprint day with Flo Warm-up:10 minutes of free swimming4×75 Kick/Drill/Swim by 258×50 odds on cruise, evens on +15 Main Set:8x(25 FAST -5/50 +20)200 Pull4x(50 FAST -5/50 +30)200 Pull2x(100 FAST -5/50 +40)

Friday, June 27, 2025

Sprint day with Flo Warm-up: 10 minutes of free swimming200 (Swim/Kick by 50) 200 (Swim/Drill by 50) 200 Breath control 3/5/7/3 by 50 Main Set: 5×100 0/-5/+20/-5/06×50 +30 2 FAST/2 EZ/2 FAST100 recovery  1 minute rest 4×25 FAST on 1 minute – Change stroke 50 EZ 100 Kick Fast 100 recovery 100 IM SUPER SONIC 100 EZ Relays

Friday, June 13, 2025

Sprint day with Flo, all lanes together Warm-up:200 Swim200 Kick4×50 Drill Main Set:5 rounds ofNx25 on 1 minute2×50 on -550 EZ Round 1: N=5Round 2: N=4Round 3: N=3Round 4: N=2Round 5: N=1

Monday, June 9, 2025

Evening workout with Flo Warm-up:10 minutes of free swimming4×50 Kick2×100 IM +202×100 Pull +102×100 Swim +10 Main Set:2 rounds4×100 odds Cruise/evens +54×75 Descend 1-4 on 100 Cruise interval 100 EZ2xFUNS

Friday, June 6, 2025

Sprint-ish day with Flo Warm-up:10 minutes of free swimming4×100 (Swim, Kick, IM, Drill) Main Set:2 rounds5×100 -5/+20/+5/+5/+202×50 FAST +1 minute200 IM4×25 FAST IM order +20 Relays

Friday, May 30, 2025

Sprint day with Flo Warm-up: 10 minutes of free swimming200 Pull100 Swim Main Set:2 rounds4×100 odds on Cruise, evens on +54×50 FAST +40100 recovery 4×50 kick 2 rounds:4×50 odds on Cruise, evens on +54×25 FAST +20100 recovery

Friday, May 23, 2025

Sprint day with Flo (all lanes together) Warm-up:10 minutes of free swimming300 Pull200 Swim100 Kick Main Set:4×100 on 2 minutes – Best average!!50 EZ 6×75 on 1:451st: 25 FAST, 50 recovery2nd: 50 FAST, 25 recovery3rd and 4th: All FAST5th: 25 EZ, 50 FAST6th: 50 EZ, 25 FAST50 EZ 8×50 on 1:30 2 Free/2 Non Free,… Read More ›

Friday, May 16, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming300 Pull200 kick200 swim DPS Main Set:8×50 FAST – 2 on 1:20, 2 on 1:40, 2 on 2:00, 2 on 2:204×100 on cruise100 EZ8×25 FAST – 2 on 40, 2 on 50, 2 on 1:00, 2 on 1:104×100 on cruise100 EZ 50 (25 underwater, 25 swim)50 (25… Read More ›

Wednesday, May 14, 2025

Mid-distance with Flo Warm-up:10 minutes of free swimming4×100 (Swim, Kick, IM, Drill)200 Pull Main Set:400 +204×100 +15300 +153×100 +15200 +102×100 +15100 +5100 +15

Monday, May 12, 2025 – Evening workout

Evening workout with Flo Warm-up:10 minutes of free swimming100 Swim2×50 Drill100 Kick Main Set:2 rounds3×200 +10100 Pull4×100 +5100 Kick 6×50 Fast/EZ2×50 (25 underwater/25 swim, 25 swim/25 underwater)100 EZ

Friday, May 2, 2025

Sprint(ish) day with Flo Warm-up:10 minutes of free swimming4×75 (kick, Drill, swim by 25) Main Set:5×100 +10/+10/+5/+5/050 EZ50 FAST Non Free +1 minute 4×100 +5/+5/0/050 EZ50 FAST Non Free +1 minute 3×100 +5/0/050 EZ50 FAST Non Free +1 minute 2×100 0/050 EZ50 FAST Non Free +1 minute 100 EZ100 SUPER SONIC 50 EZ50 SUPER SONIC

Friday, April 25, 2025

Sprint day with Jordan Warm-up:10 minutes of free swimming200 Swim200 IM (25 drill, 25 swim)200 Pull Main Set:2×100 cruise +050 easy45 sec vertical kick hands anywhere25 head out of water kick 5 stream line jumps with dolphin kick – https://www.youtube.com/watch?v=MVvDsakanv450 dolphin kick on back 75 (25 FAST, 25 EZ, 25 FAST) 2×100 cruise+050 easy30 sec vertical kick hands… Read More ›

Friday, April 18, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming2x(100 Kick, 100 Drill, 100 Sw) Main Set:4×100 2 on cruise, 2 on +104×75 2 on cruise, 2 on +104×50 2 on cruise, 2 on +10 200 Pull200 Kick 6×50 +30, 2 FAST, 2 Recovery, 2 FAST6×25 +30, 2 FAST, 2 Recovery, 2 FAST NxFUNS 100 EZ

Friday, April 11, 2025

Sprint day with Flo. Workout inspired from Rowdy Gaines’ own workout Warm-up:10 minutes of free swimming4×100 (Swim, Kick, IM, Pull)200 Pull 3 rounds of 3×50 (rd1 on +20, rd2 on +15, rd3 on +10)50 Swim25 Swim/25 Kick50 Kick 150 Swim 6×75 +201-3 25 sw/25 no breath/25 sw4-6 25 no breath/25 sw/25 no breath 200 Swim… Read More ›

Friday, April 4, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming2x(100 Drill, 100 Kick, 100 Pull) Main Set:3×100 +5/0/050 EZ3×100 +5/0/+550 EZ3×100 +5/0/+10 200 Pull 100 Moderate +45100 – 25 FAST stop 5 seconds, 75 Moderate +30100 – 50 FAST stop 5 seconds, 50 Moderate +30100 – 75 FAST stop 5 seconds, 25 Moderate +30Long Masters’ minute… Read More ›

Friday, March 28, 2025

Sprint day with Flo. All lanes together and repeat from Jan 17th workout Warm-up:200 Swim200 Kick4×50 Drill Main Set:5 rounds ofNx25 on 1 minute2×50 on -550 EZ Round 1: N=5Round 2: N=4Round 3: N=3Round 4: N=2Round 5: N=1

Friday, March 21, 2025

Sprint with Flo Warm-up:10 minutes of free swimming200 Swim100 Kick200 Pull Main Set:8×50 odds fast kick, evens EZ swim all on +204×100 +20 (Des 1-4)1 minute rest2×50 SUPER DUPER FAST on 2 minutes, 1 free, 1 non free100 Kick8×25 +20 odds looooooooong under water dolphin kick, evens sprint100 Kick2×50 25 underwater/25 swim and 25 swim/25… Read More ›

Friday, March 14, 2025

Sprint day with Flo Warm-up:200 (Swim/Kick by 50)200 (Swim/Drill by 50)200 Breath control 3/5/7/3 by 50 Main Set:2 rounds3×50 +30 FAST/EZ/FAST3×100 0/-5/+101 minute rest4×25 FAST on 1 minute – Change stroke50 EZ 100 Kick100 recovery100 IM SUPER SONIC (that’s right IM on a Friday and SUPER SONIC)100 EZ

Friday, March 7th, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKIP (Swim, Kick, IM, Pull) Main Set:5 rounds of:50 FAST +30Nx50 on cruise50 EZRound 1, N=5. Round 2, N=4. Round 3, N=3. Round 4, N=2. Round 5, N=1 1 good minute rest or some very nice and EZ swim50 SUPER SONIC 100 EZ

Friday, February 28, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 odds in cruise, evens on +104×50 odds in cruise, evens on +10100 Pull100 Kick Main Set:4 rounds of:Nx50 FAST on 100 cruise50 EZ50 FAST Kick50 EZRound 1, N=4. Round 2, N=3. Round 3, N=2. Round 4, N=1 8×25 Sprint wall to flags, +30 200 Moderate

Friday, February 21, 2025

Sprint day with Flo Warm-up:200 Pull200 Kick200 Swim Free/NF by 50 Main Set:4×50 NF +30, 2×50 FAST +40, 2×50 on cruise100 EZ3×50 NF +30, 2×50 FAST +40, 3×50 on cruise100 EZ2×50 NF +30, 2×50 FAST +40, 4×50 on cruise100 EZ8×25 FAST/EZ +20

Friday, February 14, 2025

Happy Valentine’s day!Sprint day with Flo (all lanes together) Warm-up:10 minutes of free swimming100 Swim100 Kick100 Drill100 Pull Main Set:4×100 on 2 minutes – Best average!!50 EZ 6×75 on 1:451st: 25 FAST, 50 recovery2nd: 50 FAST, 25 recovery3rd and 4th: All FAST5th: 25 EZ, 50 FAST6th: 50 EZ, 25 FAST50 EZ 8×50 on 1:30 2… Read More ›

Friday, February 7, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKID (Swim, Kick, IM, Drill)4×50 Swim/Kick on back by 25 Main Set:4×200 +301st: 50 Fast, 100 Mod, 50 Fast2nd: 50 Mod, 50 Fast, 50 Mod, 50 Fast3rd: 100 Mod, 100 Fast4th: Uptempo 50 EZ50 SUPER SONIC100 EZ 8×50 odds -5/evens +20 50 EZ50 SUPER SONIC100 EZ… Read More ›

Friday, January 31, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming4×50 Kick4×50 Drill (Finger drag, catch up, fist, catch up) Main Set:3×100 +5/0/050 EZ3×100 +5/0/+550 EZ3×100 +5/0/+10 200 Pull 100 Moderate +45100 – 25 FAST/75 Moderate +45100 – 50 FAST/50 Moderate +45100 – 75 FAST/25 Moderate +45100 FAST 2xFUNS

Wednesday, January 29, 2025

Long distance with Flo Warm-up:10 minutes of free swimming6×100 Pull odds on cruise, evens on +15 Main Set:100 +20 – 4×100 +5 – 100 +20100 +20 – 2×200 +5 – 100 +20100 +20 – 400 +5 – 100 +20600

Friday, January 24, 2025

Sprint day with Flo and Jordan Warm-up:10 minutes of free swimming100 Drill (50 finger drag, 50 catch up)200 Pull3×100 +15 Sw/Pull/Sw Main Set:4 rounds – 1 stroke per round recommended50 Fast turn +2050 Fast +30100 Kick Fast +1 minute50 FAST50 EZ 12×25 Flag to flag sprint, start at the flags

Friday, January 17, 2025

Sprint day with Flo. All lanes together Warm-up:200 Swim200 Kick4×50 Drill Main Set:5 rounds ofNx25 on 1 minute2×50 on -550 EZ Round 1: N=5Round 2: N=4Round 3: N=3Round 4: N=2Round 5: N=1

Friday, January 3, 2025

Sprint workout with Flo Warm-up:10 minutes of free swimming2 x (100 Kick, 100 Drill, 100 Swim) Main Set:4×100 Cruise/Cruise/+10/+1050 EZ4×75 +30 (1st – all moderate, 2nd – 25 FAST/50 moderate, 3rd – 50 FAST/25 moderate, 4th – All FAST)50 EZ4×50 +550 EZ8×25 +20 odds FAST, evens EZ50 EZ8×25 +20 odds FAST non free, evens EZ… Read More ›

Friday, December 20, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming3×100 Swim/Kick/DPS Main Set:3×100 – 1 Fast on +5/1 EZ/1 Fast on +305×50 – 2 Descend on +5/1 EZ/2 Fast on +207×25 – 3 Descend on +5/1 EZ/3 Fast on +105×50 – 2 Descend on +5/1 EZ/2 Fast on +203×100 – 1 Fast on +5/1 EZ/1 Fast… Read More ›

Friday, December 13, 2024

Sprint day with Flo Warmup300 every 3rd non free100 K, 100 D, 100 S Main Set2×200 +102×100 +52×50 on cruise100 Easy 2 rounds of4×25 FAST +2050 EZ2×50 FAST +3050 EZ100 FAST50 EZ 50 SUPER SONIC

Friday, December 7, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming100 Drill100 Kick100 Distance per stroke Main Set:2 rounds4×75 2 on +10, 2 on cruise3×50 EZ/FAST/EZ +302×25 FAST +2050 EZ 4×50 Kick 4×50 +20 FAST off the wall and first couple strokes 12×25 2 on free fast, 1 EZ +20 2xFUNS

Friday, November 29,2024

Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds:100 Swim4×25 No breath100 Kick4×25 Build4×25 Drill 3×25 Sprint between flags (EZ push off wall and turn), +20/3025 EZ25 FAST 30 sec rest2×25 Sprint between flags (EZ push off wall and turn), +20/3025 EZ25 FAST 30 sec rest1×25 Sprint between flags (EZ push off wall and… Read More ›

Friday, November 15, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKID (Swim, Kick, IM, Drill)4×50 Swim/Kick on back by 25 Main Set:4×200 +301st: 50 Fast, 100 Mod, 50 Fast2nd: 50 Mod, 50 Fast, 50 Mod, 50 Fast3rd: 100 Mod, 100 Fast4th: Uptempo 100 EZ 6×50 +20 Des 1-3, 4-68×25 +15/202 Long underwater2 Fast2 No breath2 SUPER… Read More ›

Friday, November 18, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming200 Kick4×50 Drill200 Swim4×50 Pull Main Set:12×50 (4 on +15, 4 on +10, 4 on cruise)100 EZ16×25 odds IM order, evens EZ4×25 streamline kick with head above water50 (25 underwater/25 swim)50 (25 swim/25 underwater)50 SUPER SONIC free or stroke

Friday, November 1, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming2×150 (50 kick, 50 drill, 50 swim)4×50 Drill/Sw by 254×50 Pull Main Set:200 +152×100 +104×50 +5 4 rounds of 4×50 – alternate free and N.F. per cycle1st and 2nd 50, half way or more under water dolphin kick3rd 50, FAST4th 50, EZ 2×50 SUPER SONIC FAST, 1… Read More ›

Friday, October 25, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming4×75 odds kick, evens swim4×75 odds drill, evens swim Main Set:2×100 +20 touch on -550 EZ4×100 +20 touch on -550 EZ 200 Kick, all out 12.5, EZ 12.5 4×50 on 1:30 odds FAST, evens EZ8×25 on 1:00 odds FAST, evens EZ Flag to flag relays FAST or… Read More ›

Wednesday, October 23, 2024

Long distance with Flo Warm-up:10 minutes of free swimming3 rounds of 100 Swim on +10 and 100 IM on +20 perfect stroke Main Set:400 – 100 Kick 200 Swim 100 Kick400 – 100 Pull 200 Swim 100 Pull400 Swim descend per 200 +10400 Swim descend +20400 – 100 Pull 200 Swim 100 Pull400 – 100… Read More ›

Friday, October 11, 2024

Sprint day with Flo Warm-up Set:10 minutes of free swimming4×100 SKID (Swim, Kick, IM, Drill)2×100 Pull Main Set:2 rounds one free and one IM3×100 +20 for free and +30 for IM1st 100: 50 FAST, 50 EZ2nd 100: 25 EZ, 50 FAST, 25 EZ3rd 100: 50 EZ, 50 FAST 200 Swim200 Pull 50 FAST +20, 50… Read More ›

Wednesday, October 9, 2024

Long distance with Flo Warm-up:10 minutes of free swimming Main Set:100 +10100 Pull +2050 FAST Kick200 +102×100 Pull +2050 FAST Kick300 +103×100 Pull +2050 FAST Kick400 +104×100 Pull +2050 FAST Kick500 +105×100 Pull +2050 FAST Kick

Friday, September 20, 2024

Sprint day with Flo – workout inspired from Cody Miller video here Warm-up:10 minutes of free swimming2 rounds:100 Swim4×25 No breath100 Kick4×25 12.5 burst/EZ4×25 Drill 2 rounds:3×25 Sprint to flags, no breath +1525 EZ25 FAST 30 sec rest2×25 Sprint to flags, no breath +1525 EZ25 FAST 30 sec rest1×25 Sprint to flags, no breath +1525… Read More ›

Friday, September 13, 2024

Sprint day with Flo Warm-up:10 minutes free swimming2 rounds of (100 Kick, 100 Drill, 100 Pull) Main Set:2×200 +30 (touch on -10)50 EZ2×100 +30 (touch on -10)50 EZ4×50 +30 (touch on -5)50 EZ8×25 +20 FAST Non Free/EZ Free50 EZ2xFUNS8×25 +20 FAST Free/EZ Free

Friday, September 6, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming100 kick/100 Swim100 drill/100 Swim100 pull/100 Swim Main Set:4×100 +15/10/5/04×50 +5/5/0/0 All Lanes together and SUPER SONIC FAST2×25 on 1:00 free50 on 1:30 free2×75 on 2:00 free100 free100 EZ100 non free on 2:202×75 on 2:0050 on 1:302×25 on 1:00 FUNS or relays

Friday, August 30, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming100 swim/100 kick100 drill/100 kick200 breath control 3/5/7/3 by 50 Main Set:3×50 Fast/EZ/Fast +303×100 Swim 0/-5/+103 push-ups at the wall1 minute rest3×25 FAST +2025 EZ 3×50 Fast/EZ/Fast +302×100 Swim 0/-53 push-ups at the wall1 minute rest3×25 FAST +2025 EZ 3×50 Fast/EZ/Fast +301×100 Swim 03 push-ups at the… Read More ›

Friday, August 23, 2024

Sprint day with Flo but more of a threshold day Warm-up:10 minutes of free swimming Main Set:2 rounds of4×100 +10/0/0/+102×50 -5/+20Rest a minute4×100 -5/+5/+5/-52×50 -5/+20 12×25 2 on +20 and 2 FAST on 02xFUNS or relays

Wednesday, August 21, 2024

Distance day with Flo Warm-up:10 minutes of free swimming300 Pull200 Kick100 Drill Main Set:3×200 +20/0/+202×50 +204×200 +20/0/0/+202×50 +203×200 0/+20/02×50 +20

Friday, August 16, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming Main Set:6×100 odds -5/evens +20200 Kick6×75 +20 2 Non Free/2 Free, middle 25 is FAST200 Kick6×50 odds -5/evens +20200 Drill or Pull2 rounds of Nx25 start on +30 and then -5 each 50, do as many as you can200 EZ

Friday, August 9, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming100 Swim100 Kick100 Drill100 Pull Main Set:4×100 on 2 minutes – Best average!!50 EZ 6×75 on 1:451st: 25 FAST, 50 recovery2nd: 50 FAST, 25 recovery3rd and 4th: All FAST5th: 25 EZ, 50 FAST6th: 50 EZ, 25 FAST50 EZ 16×25 on 1 minute 2 Free/2 Non Free, odds… Read More ›

Wednesday, July 31, 2024

Long distance with Flo Warm-up:10 minutes of free swimming10×50 odds on cruise, evens on +20 Main Set:4×100 +52x (100 Kick +40, 100 Swim +10)2×200 Pull +102x (100 Drill +30, 100 Swim +10)400 Sw (100 Fastish, 200 Mod, 100 Fastich)400 Build by 100 100 EZ

Friday, July 26, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming100 Kick100 Drill8×50 2 Kick/2 Swim/2 Drill/2 Swim Main Set:3 rounds4×100 +550 EZ and regroup lanes2×50 FAST on 2 minutes100 EZ 2xFUNS

Friday, July 19, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming Main set:2 rounds (2nd round non free)100 Swim nice and EZ100 Kick100 IM100 Drill100 Fastish – 80% effort on 2 minutes2×50 on 1:30 – Beat your combined time on the hundred by 3-5 seconds4×25 on 1 minute – Beat your combined time on the 50 by… Read More ›

Friday, July 5, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming100 Swim100 Kick100 Drill100 Pull Main Set:4×100 on 2 minutes – Best average!!50 EZ 6×75 on 1:451st: 25 FAST, 50 recovery2nd: 50 FAST, 25 recovery3rd and 4th: All FAST5th: 25 EZ, 50 FAST6th: 50 EZ, 25 FAST50 EZ 8×50 on 1:30 2 Free/2 Non Free, 1 perfect… Read More ›

Wednesday, July 5, 2024

Long Distance with Flo Warm-up:10 minutes of free swimming4×200 SKIP (Swim, Kick, IM, Pull) Main Set:3×400 +301st one – 25 fast, 75 moderate2nd one – 50/503rd one – 75 fast, 25 EZ 3×200 +201st one – 25 fast, 75 moderate2nd one – 50/503rd one – 75 fast, 25 EZ 1 minute rest400 for time or… Read More ›

Friday, June 28, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming4×50 Kick4×50 Pull4×50 Drill200 Swimming DPS Main Set:2 or 3 rounds (do as a pyramid)25 Fast +5, 25 EZ2×25 Fast +5, 50 EZ3×25 Fast +5, 75 EZ4×25 Fast +5, 100 EZ 4×25 Streamline kick, head up, no sculling50 – 25 No breath underwater kick, 25 Swim50 –… Read More ›

Friday, June 21, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming200 Swim100 Kick200 Pull Main Set:10×50 odds on -5/evens on +10100 Kick All lanes together4×100 on 2 minutes maintain a -5 pace and 15 yards underwater at the send off50 EZ6×50 on 1.30 Odds Free, Evens N.F. descend!50 EZ8×25 on 45 odds long underwater, evens sprint100 EZ

Wednesday, June 19, 2024

Long distance with Flo Warm-up:10 minutes of free swimming Main Set:6×100 (0-0-5-5-0-0)50 EZ3×200 (0-5-0)50 EZ2×300 all on 0600 on +53×200 10-0-106×100 10-10-0-0-10-106×50 Kick200 EZ

Friday, June 15, 2024

Sprint day with Jordan and Flo Warm-up:10 minutes of free swimming200 (50 swim/50 kick)200 (50 Kick/50 Drill)200 breath control 3/5/7/3 by 50 Main Set:3×50 Fast/EZ/Fast +303×100 Swim 0/-5/+101 minute rest3×25 FAST +2075 EZ 3×50 Fast/EZ/Fast +302×100 Swim 0/-51 minute rest3×25 FAST +2075 EZ 3×50 Fast/EZ/Fast +30100 Swim on 01 minute rest3×25 FAST +2075 EZ 8×25… Read More ›

Friday, June 7, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming100 Swim100 Kick100 Drill100 Pull Main Set:4×100 on 2 minutes1st 100: 25 FAST, 75 recovery2nd 100: 50 FAST, 50 recovery3rd 100: 75 FAST, 25 recovery4th 100: All FAST50 EZ 4×75 on 1:451st: 25 FAST, 50 recovery2nd: 50 FAST, 25 recovery3rd: All FAST4th: All recovery 4×50 on 1:30… Read More ›

Friday, May 31, 2024

Sprint day with Flo Warm-up:10 minute of free swimming100 Swim100 Kick100 IM100 Pull Main set:2 rounds of:2×100 on cruise30 sec rest4×75 +40 (25 Kick FAST/25 Swim fast keeping same fast kick/25 Swim EZ) 2 rounds of:200 on cruise1 minute rest4×50 odds fast, evens EZ go straight from fast to EZ and then rest 30 seconds… Read More ›

Wednesday, May 29, 2024

Long distance with Flo Warm-up:10 minutes of free swimming2x(100 swim, 100 kick, 10 drill) Main Set:4×400 +201st one: 100 on cruise, stop 5 seconds, 3002nd one: 100 stop 5 seconds, 100 on cruise, stop 5 seconds, 2003rd one: 200 stop 5 seconds, 100 on cruise, stop 5 seconds, 1004th one: 300 stop 5 seconds, 100… Read More ›

Friday, May 24, 2024

Sprint day with Flo 10×50 (2 Kick, 2 Swim) +202×200 (100 Build, 100 recovery) +3010×50 (2 Non Free good effort on +20, 2 Free on +10)4×100 (odds Non Free on +30, even Free good effort on +20)6×25 FAST +30, +20, +10, +5, cruise, all out!50 EZ8×25 FAST Non Free/EZ Free 100 EZFUNS

Friday, May 17, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming4×50 Kick/Drill by 254×50 odds -5, evens +103×100 odds -5, evens +10 Main Set:4×25 at 50 race pace 20 sec rest100 moderate (not EZ)50 FAST Kick 3×25 at 50 race pace 20 sec rest100 moderate (not EZ)50 Swim with long underwater kick 2×25 at 50 race pace… Read More ›

Friday, May 10, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming and that is it so make good use of it Main Set:6×100 odds on cruise, evens on +20100 Kick4×100 +30 Non Free Des 1-4100 EZ 6×50 odds on cruise, evens on +20100 Kick4×50 +30 Non Free Des 1-4100 EZ 2×50 (25 underwater, 25 swim and 25… Read More ›

Friday, May 3, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming100 Swim100 Kick100 Drill100 Pull Main Set:4×100 on 2 minutes1st 100: 25 FAST, 75 recovery2nd 100: 50 FAST, 50 recovery3rd 100: 75 FAST, 25 recovery4th 100: All FAST50 EZ 6×75 on 1:451st: 25 FAST, 50 recovery2nd: 50 FAST, 25 recovery3rd and 4th: All FAST5th: 25 EZ, 50… Read More ›

Friday, April 26, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming200 Swim200 Kick200 IM Drill200 Pull Main Set:6×100 Alt +0/+208×50 Alt -5/+3010×25 Sprint/EZ +2050 EZ2xFUNS

Friday, April 19, 2024

Sprint with Flo Warm-up:10 minutes of free swimming200 Swim100 Kick200 Pull Main Set:8×50 odds fast kick, evens EZ swim all on +20100 EZ4×100 +20 (1st 25 fast/75 EZ, 2nd 25 EZ/25 fast/50 EZ, 3rd 50 EZ/25 fast/25 EZ, 4th 75 EZ/25 fast)1 minute rest2×50 SUPER DUPER FAST on 2 minutes, 1 free, 1 non free100… Read More ›

Wednesday, April 17, 2024

Long distance with Flo Warm-up:10 minutes of free swimming300 Swim every 3rd length non free Main Set:600 Swim +20100 Kick 50 fast/50 EZ2×300 Swim +15100 Kick 50 fast/50 EZ3×200 Swim +10100 Kick 50 fast/50 EZ6×100 Swim +5

Friday, April 12, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming100 – 50 kick, 50 swim100 – 50 drill, 50 swim Main Set:4 rounds 1 round per stroke4×50 (Kick, Drill, Swim, FAST swim)50 EZ4×25 FAST on +2050 EZ100 IM 100 EZ

Friday, April 5, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming2×150 (50 kick, 50 drill, 50 swim)4×50 Drill/Sw by 254×50 Pull Main Set:200 +152×100 +104×50 +5 4 rounds of 4×25 – alternate free and N.F. per cycle1st 25, half way under water and then swim2nd 25, 5-6 under water dolphin kick and then swim3rd 25, FAST4th 25,… Read More ›

Friday, March 29, 2024

Sprint day with Flo (Jordan’s workout) Warm-up:10 minute of free swimming200 Swim200 Kick200 Swim/Drill by 50 Main Set:6 rounds of:100 Free on +1050 Fast Non Free50 Kick (odds rounds free, evens rounds dolphin) 100 EZ100 Super Sonic IM or 2×50 Super Sonic Free100 EZ2xFUNS

Friday, March 22, 2024

Sprint day with Jordan and Flo – Same workout as Dec 15th. Warm-up:10 minutes of free swimming3×100 Swim/Kick/Pull Main Set:3×100 – 1 Fast on +5/1 EZ/1 Fast on +55×50 – 2 Fast on +5/1 EZ/2 Fast on +57×25 – 3 Fast on +5/1 EZ/3 Fast on +55×50 – 2 Fast on +5/1 EZ/2 Fast on… Read More ›

Friday, March 15, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming4×50 25 Kick/25 Swim4×50 25 Drill/25 Swim Main Set:6×100 (+20, +15, +10, +5, 0, -5)100 Drill (1 arm)100 Kick6×50 (+20, +15, +10, +5, 0, -5)100 Drill (1 arm)100 Kick6×25 FAST (+20, +15, +10, +5, 0, -5)50 EZ2×50 +30 SUPER SONIC50 EZ4×25 +20 SUPER SONIC50 (25 underwater kick,… Read More ›

Friday, March 8, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd length is non free4×50 Drill (1 arm, 1 arm, Finger drag, catch up) Main Set:3×100 +20 – 50 Fastish/50 EZ, 25 EZ/50 Fastish/25 EZ, 50 EZ/50 Fastish2×100 Kick2×100 Pull6×50 +20 – odds Fast Non Free, evens EZ Free 100 Kick100 Pull12×25 Sprint flag to… Read More ›

Wednesday, March 7, 2024

Long distance with Flo Warm-up:10 minutes of free swimming2×50 Kick2×50 Drill2×50 Pull Main Set:200 +152×100 +15300 +153×100 +10400 +154×100 +5300 +153×100 on cruise200 +152×100 -5

Friday, March 1, 2024

Sprint day with Jordan and Flo Warm-up:10 minutes of free swimming4×50 Drill4×50 Kick/Swim by 25 Main Set:3×50 Fast Kick3×100 Swim +51 minute rest4×25 Des 1-3, 4th EZ50 EZ3×50 Fast Kick2×100 Swim on cruise1 minute rest4×25 Des 1-3, 4th EZ50 EZ3×50 Fast Kick100 All out1 minute rest4×25 Des 1-3, 4th EZ50 EZ50 SUPER SONIC50 EZ

Friday, February 6, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming4×50 Kick4×75 Drill/Sw/Drill by 254×100 SKIP (100 Swim, 100 Kick, 10 IM, 100 Pull) Main Set:4×100 (1 Pull, 1 Fast, 1 EZ, 1 Kick)50 EZ6×50 (2 Pull, 2 Fast, 2 Kick)50 EZ8×25 (3 Pull, 2 Fast, 3 Kick)50 EZMasters’ minute rest100 SUPER SONIC FAST50 EZ2xFUNS

Friday, February 9, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming4×50 Kick4×50 Pull4×50 Drill200 Swimming DPS Main Set:2 rounds25 Fast +5, 25 EZ2×25 Fast +5, 50 EZ3×25 Fast +5, 75 EZ4×25 Fast +5, 100 EZ 4×25 Streamline kick, head up, no sculling50 – 25 No breath, 25 Swim50 – 25 Swim, 25 No breath

Wednesday, February 7, 2024

Long distance with Flo Warm-up:10 minutes of free swimming100 Kick100 Drill100 Pull Main Set:500 (100 +5/400 moderate)500 (200 +5/300 moderate)500 (300 +5/200 moderate)500 (400 +5/100 moderate)500 on +5

Friday, February 2, 2024

Happy Groundhog Day!Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd kick6×50 Drill (2 – 1 arm, 2 – finger tip drag, 2 – catch up)3×50 Kick3×50 Pull Main Set:4×200: 50 Build – 150 moderate 100 Build – 100 moderate 150 Build – 50 moderate 200 Fastish3×100: 25 FAST – 75 EZ 25 EZ… Read More ›

Friday, January 26, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free4×75 Kick/Drill/Swim (by 25)4×50 Drill/Swim by 25 Main Set:4×50 Kick Des. 1-3, 4th EZ2×50 Swim Fast/EZ by 25 +204×50 Pull4×25 Swim Fast/EZ50 EZ2×50 FAST 1 Free/1 N.F.50 EZ100 FAST100 EZ8×25 FAST/EZ100 EZ

Friday, January 19, 2024

Sprint day with Flo – workout from Jordan Warm-up:10 minutes of free swimming200 Swim200 Kick200 Pull Main Set:8×25 odds fast kick, evens EZ kick100 EZ4×125 touch on -5 at the 100 and go 25 EZ8×25 odds underwater dolphin kick, evens sprint100 EZ4×50 SUPER SONIC FAST on 2 minutes100 EZ2xFUNS

Friday, January 12, 2024

Sprint (kind of) day with Flo Warm-up:10 minutes of free swimming200 Drill/Swim by 50200 Kick200 Pull Main Set:2×100 +104×50 +52×100 +104×50 cruise2×100 +104×50 -5 50 – 25 no breath/25 EZ50 – 25 EZ/25 no breath50 – 25 underwater/25 EZ50 – 25 EZ/25 underwater8×25 FAST/EZ4×25 Kick streamline head above water

Wednesday, January 10, 2024

Long distance with Flo Warm-up:10 minutes of free swimming4×74 Kick/Drill/Swim by 25 Main Set:3×200 – 1st all swim +20, 2nd all kick, 3rd all swim +2010×100 on cruise3×300 – 1st (100 swim, 100 kick, 100 swim), 2nd (100 kick, 100 swim, 100 kick), 3rd all swim

Friday, January 5, 2024

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKID (Swim, Kick, IM, Drill by 100)4×50 Kick4×50 Drill Main Set:6×100 (2 on +10, 2 on +5, 2 on cruise)50 EZ6×50 odds Kick/evens Non Free6×25 odds FAST Non Free/evens EZ1 minute rest2×50 SUPER SONIC FAST 1 Non Free, 1 Free (50 EZ in between)100 EZ2×25 SUPER… Read More ›

Sunday, December 17, 2023

Long distance with Flo Warm-up:10 minutes of free swimming300 every 3rd non free200 Kick100 Build Main Set:4×100 +10200 Pull2×200 +10200 Kick400 +10200 Pull500 +10

Friday, December 15, 2023

Sprint day with Jordan and Flo Warm-up:10 minutes of free swimming3×100 Swim/Kick/Pull Main Set:3×100 – 1 Fast on +5/1 EZ/1 Fast on +55×50 – 2 Fast on +5/1 EZ/2 Fast on +57×25 – 3 Fast on +5/1 EZ/3 Fast on +55×50 – 2 Fast on +5/1 EZ/2 Fast on +53×100 – 1 Fast on +5/1… Read More ›

Wednesday, December 13, 2023

Long distance with Flo Warm-up:10 minutes of free swimming200 Swim200 Kick200 Pull Main Set:4×200 (+15-10-5-0)50 EZ3×300 (+15-10-5)50 EZ2×400 (+15-10)

Friday, December 8, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming4×75 K/D/Swim4×75 K/K/Swim4×75 D/D/Swim100 DPS, decrease count by 25 Main Set:200 Build +204×50 Kick2×100 Build +20 (touch on -5)4×50 DPS + long underwater kick4×50 FAST on 2 minutes50 EZ8×25 FAST/EZ by 25 on 40 seconds or more50 EZ50 No breath/Normal by 2550 Normal/No breath by 2550 Underwater… Read More ›

Friday, December 1, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKIP (Swim, Kick, IM, Pull) Main Set:2 rounds:3×100 Des 1-3 on +20/3050 EZ100 Kick100 Drill8×25 Sprint flag to flag (start at the flag head down still and sprint to the flag on the other side). Easy from flag to wall.50 EZ 2xFUNS

Wednesday, November 29, 2023

Long distance with Flo Warm-up:10 minutes of free swimming4×100 SKIP (100 Swim, 100 Kick, 100 IM, 100 Pull) Main Set:2×100 +10100 Kick2×200 +10100 Kick2×300 +10100 Kick2×400 +10100 Kick

Friday, October 27, 2023

Sprint day with Jordan Warm-up:10 minutes of free swimming200 swim2×25 under water kick150 breath 3, 5, 7 or 2, 4, 8 by 5012×25 Fast turns from middle Main Set:100 Sprint3×75 Kick 50 fast – 25 EZ 25 fast – 25 EZ – 25 fast 50 EZ – 25 fast5×150 Swim 100 fast – 50 EZ… Read More ›

Tuesday, October 24, 2023

Stroker and IM day – Workout from Jordan and Flo Warm-up:10 minutes of free swimming200 (50 Drill/100 Kick/50 Swim)4×50 Drill/Swim by 254×75 (50 Non Free/25 Free) Main Set:200 IM3×100 Kick, Drill, Swim by 100 of best stroke50 EZ100 Sprint best stroke50 EZ200 IM3×75 Kick, Drill, Swim by 75 of 2nd best stroke50 EZ75 Sprint second… Read More ›

Friday, October 20, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming4×75 Kick/Drill/Drill4×75 Kick/Swim/Swim Main Set:4 rounds100 Kick100 Drill2×50 FAST on 2 minutes100 EZ 2xFUNS (Relays)

Friday, October 13, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming200 Kick4×50 Drill200 Kick4×50 Pull Main Set:12×50 (2 on +25, 2 on +20, 2 on +15, 2 on +10, 2 on +5, 2 on cruise)100 EZ16×25 Mix Free and Non Free FAST/EZ by 254×25 streamline kick with head above water2xFUNS

Friday, October 6, 2023

Kind of sprint day with Flo Warm-up:10 minutes of free swimming100 SKIP (100 Swim, 100 Kick, 100 IM, 100 Pull)100 SKID (100 Swim, 100 Kick, 100 IM, 100 Drill) Main Set:2×200 +20 (5 sec rest after 100, second 100 faster than first)4×50 Kick4×100 +15 (5 sec rest after 50, second 50 faster than first)4×50 Drill… Read More ›

Friday, September 29, 2023

Sprint day with Flo Warm-up:4×100 odds Kick/Evens Drill100 Pull Main Set:100 on -550 on +202×25 Fast/EZ100 on -550 on +202×50 Kick one Fast/one EZ100 on -550 on +202×100 Kick one Fast/one EZ 4×50 FAST/EZ by 504x(25 FAST – 50 EZ)Relays

Friday, Semptember 15, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKIP (100 swim, 100 Kick, 100IM and 100 Pull)2×100 Drill2×100 uptempo/EZ by 25 Main Set (3 rounds):100 Kick, mid 50 uptempo100 Swim – touch on -5Rest 30 to 45 seconds2×50 on 2 minutes100 EZ

Friday, September 8, 2023

Sprint/Speed day with coach Flo Warm-up:4×75 K/K/S4×75 D/D/S4×75 Distance per stroke/Uptempo/Distance per stroke2×100 Kick Main Set:3×100 -5/-5/+550 EZ1 minute rest100 FAST50 EZ3×50 -5/-5/+550 EZ1 minute rest50 FAST50 EZ200 Uptempo2×50 SUPER SONIC FAST from blocks100 EZ

Tuesday, September 5, 2023

Stroke day with Flo Warm-up:10 minutes of free swimming200 Pull200 Kick200 (50 Drill/50 Swim) Main Set:2×100 Kick100 Pull100 Swim N.F.200 Free 2×100 Drill200 Pull200 Swim N.F.200 Free 2×100 Swim build by 25200 Pull400 (or 2×200) IM or N.F.200 Free 16×25 FAST/EZ mix in some strokes

Friday, September 1, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming2×200 (50 Kick/50 Drill/100 Swim) one free, on NF2×100 DPS with 4 under water dolphin kick at every turn and start Main Set:4×100 2 kick +30/2 swim +102×100 Fastish/EZ 5 seconds rest between fastish and EZ8×50 2 kick +20/2 swim +104×50 Fastish/EZ 5 seconds rest between fastish… Read More ›

Tuesday, August 29, 2023

Stroke day with Flo Warm-up:10 minutes of free swimming300 every 3rd non free Main Set:3×200 (1 non free, 1 free, 1 non free)4×75 Kick4×75 Drill4×75 Swim des. 1-3, 4th EZ 3×100 (1 non free, 1 free, 1 non free)4×50 Kick4×50 Drill4×50 Swim des. 1-3, 4th EZ 3×50 (1 non free, 1 free, 1 non free)4×25… Read More ›

Friday, August 25, 2023

Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKID (Swim, Kick, IM, Drill by 100)4×50 Kick4×50 Drill Main Set:6×100 (2 on +10, 2 on +5, 2 on cruise)50 EZ6×50 odds Kick/evens DPS6×25 odds FAST Non Free/evens EZ1 minute rest2×50 SUPER SONIC FAST 1 Non Free, 1 Free (50 EZ in between)100 EZ 2×25 SUPER… Read More ›

Tuesday, August 22, 2023

Stroke day with Flo Warm-up:10 minutes of free swimming4×50 Kick4×75 Drill/Swim/Drill by 254×100 Pull Main Set:4 rounds125 Free100 IM75 Stroke 4×50 IM order200 IM100EZ4×50 IM order8×25 Fast stroke/EZ Free4×25 Kick head up hands streamline position100 EZ

Friday, August 18, 2023

Sprint day with Flo Warm-up:10 minutes of free swim6×100 Kick/Drill by 100 Main Set:3×100 Free +5 Des 1-34×75 DPS/Fast/EZ by 25 on +208×50 Fast start and first 3 strokes – 2 of each stroke2xFUNS50 SUPER SONIC FAST50 EZ4×25 streamline kick, head up4×25 SUPER SONIC FAST/EZ100 EZ

Friday, July 28, 2023

Sprint day with coach Jordan Warm-up:10 minutes of free swimming12×25 (2 6 counts, 2 triple switch, 2 catch up, 2 finger tip drag, 2 fist, 2 swim)300 every 3rd kick Main Set:45 sec vertical kick (arms wherever) – 150 Free moderate30 sec vertical kick (arms up) – 100 Free build15 sec vertical kick (arms up… Read More ›

Tuesday, July 25, 2023

Stroke and IM day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free12×50 2x(2 Kick, 2 Drill, 2 Swim) choose 2 strokes Main Set:3 rounds focus on one stroke each round4×50 Kick2×50 Drill2×125 IM Double one stroke100 Free50 FAST stroke 4 rounds of 3×25 (Build/FAST/EZ)

Monday, July 24, 2023

Threshold workout with Flo Warm-up:10 minutes of free swimming4×100 (100 Swim, 100 Kick, 100 IM, 100 Drill) Main set:3×200 Free +10/+5/Cruise200 Pull6×100 Free +10/+10/+5/+5/Cruise/Cruise200 Pull4×50 Free on cruise200 Pull8×25 Free (Fast/EZ)200 Pull

Friday, July 21, 2023

Sprint day with Flo Warm-up:10 minute of free swimming4×100 Drill/Kick by 1004×50 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 +202×50 Kick (25 fast kick/25 EZ kick)100 DPS8×25 Swim +102×50 Kick (25 fast kick/25 EZ kick)100 DPS50 SUPER SONIC FAST50 EZ

Tuesday, July 18, 2023

Stroke day with Flo Warm-up:10 minutes of free swimming4×100 SKIP4×100 SKID4×75 K/D/S Main Set:6×50 Kick100 DPS N.F. +20100 Swim N.F. +20100 Free +106×50 Drill100 DPS N.F. +20100 Swim N.F. +20100 Free +104×50 N.F. Des 1-4 +20100 N.F. +20100 Free +10100 FAST N.F. +30100 Free EZ16×25 FAST/EZ +10100 FAST N.F.100 EZ Free

Friday, July 14, 2023

Bonne fête nationale!Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free4×75 Kick/Drill/Swim (by 25)4×50 Drill/Swim by 25 Main Set:4×100 +10 Des 1-450 EZ4×50 Kick2×50 Swim Fast/EZ by 254×50 Drill4×25 Swim Fast/EZ50 EZUse starting blocks for super sonic FAST2×50 FAST2×25 FAST50 or 100 EZ

Tuesday, July 11, 2023

Stroke day with Flo Warm-up:10 minutes of free swimming4×75 Kick/Kick/Swim4×75 Drill/Drill/Swim4×50 Kick4×50 Drill Main Set:4×200 Non Free +40 – 1st one is 50 N.F./150 Free, 2nd one is 100 N.F./100 Free, 3rd one if 150 N.F./50 Free, 4th one is 200 N.F.100 Free EZ4×100 Non Free +20 (Des 1-4)100 Free EZ4×50 Non Free +20 (Des… Read More ›

Tuesday, June 27, 2023

Stroke day with Flo Warm-up:4×100 (50 Kick/50 Swim)4×100 (50 Drill/50 Swim) Main Set (2 rounds choose a stroke):4×75 Kick4×75 (25 Drill/25 Swim/25 Drill)4×100 Stroke Des 1-4200 Free

Friday, June 23, 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 Swim uptempo/25 Swim EZ) 200 on cruise1 minute rest2×50 SUPER SONIC FAST (50 EZ in between)100 EZ2xFUNS (25 Fly/25 underwater/25 No breath/25 Sprint 10 to 15 rest after each 25)100… Read More ›

Tuesday, June 20, 2023

Non Free Day with Flo Warm-up:10 minute free swimming4×75 K/D/S by 254×50 D/S by 25 Main Set:8×100 (2 N.F. +20, 2 Free +10)6×50 Kick 8×50 (2 N.F. +20, 2 Free +10)6×50 Drill3×100 N.F. Des 1-3 +20200 Free3×100 N.F. Des 1-3 +20200 Free

Friday, June 16, 2023

Sprint day with Flo Wam-up:10 minutes of free swimming4×100 SKIP (100 swim, 100 Kick, 100 IM, 100 Pull)4×50 Kick4×50 Drill Main Set:3×100 +103×100 Cruise50 EZ6×50 odds Non Free Build, evens Free DPS +206×25 odds Kick hands in streamline and head up, evens Free DPS +201 minute rest2×25 on 2 minutes 1 non free, 1 free100… Read More ›

Tuesday, June 13, 2023

Stroke day with Flo Warm-up:10 minute of free swimming300 every 3rd length NF4×100 SKIP (Swim, Kick, IM, Pull)4×100 SKID (Swim, Kick, IM, Drill) Main Set:2×50 Kick200 (50 NF/150 Free) +102×50 Drill200 (100 NF/100 Free) +202×50 DPS200 (150 NF/50 Free) +302×50 Build +15200 NF uptempo 4×25 NF +10 long underwater100 (25 NF/75 Free) +104×25 NF Kick100… Read More ›

Friday, June 9, 2023

Sprint day with Flo 10×50 (2 Kick, 2 Swim) +202×200 (100 Build, 100 recovery) +3010×50 (2 Pull, 2 Swim) +54×100 (50 Build, 50 Recovery) +206×25 FAST/EZ +10 (start from the blocks)50 EZ2×50 SUPER SONIC FAST (start from the blocks)100 EZ

Tuesday, 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 ›

Tuesday, April 12, 2022

Stroke day with coach Flo Warmup:300 every third non free Main set (3 rounds) – stay on one stroke for each round:4×25 kick4×50 drill200 stroke swim100 Free2×50 stroke uptempo

Friday, April 8, 2022

Speed workout with coach Flo Warmup:4×100 odds Kick/evens Drill100 long distance per stroke Main set (2 rounds):2×25 Fast/EZ100 on -5100 on +202×50 (one fast, one EZ)100 on -5100 on +202×100 (one fast, one EZ)100 on -5100 on +20

Tuesday, April 5th, 2022

Stroke/IM workout with coach Flo Warm-up:4×100 Sk/K/Dr/Swim Main set (4 rounds):2×50 Kick2×50 Drill125 IM double the stroke you focus on the round75 Free50 Fast stroke

Friday, April 1st, 2022

Speed/sprint workout with coach Flo Warm-up:4×50 Drill odds free/evens stroke4×50 build by 25 Main set (2 rounds):100 Kick3 rounds of: 100 on -10 (try to touch on -15) 100 EZ (mid 50 stroke)2×25 super sonic FAST50 EZ

Tuesday, March 29, 2022

IM/Stroke day with coach Flo Warm-up:300 every 3rd non free4×25 long distance per stroke Main set (2 rounds):3×150 (50K/50D/50Sw)3×100 IM/Free/IM6×25 – odds stroke, evens free

Friday, March 25th, 2022

Sprint workout with coach Flo 10 minute free swimming Warm-up:4×50 odds drill, evens swim Main Set (2 rounds):4×75 (25 Fast kick/50 EZ swim)3×100 on cruise30s/1m rest4×50 odds build, evens EZ200 on cruise30s/1m rest8×25 odds FAST, evens EZ

Friday, March 18th, 2022

Speed workout with coach Flo Main Set (2 rounds):50K/50D4×75 mid 25 uptempo50K/50D4×100 mid 50 uptempo1 minute rest100 FAST150 EZ

Tuesday, March 22, 2022

IM workout with coach Flo Warmup:4×100 RIMO (Sk/K/D/Sw) Main set (2 rounds):4×50 Kick IMO200 IM4×50 Drill IMO4×100 odds IM up-tempo/fast – evens EZ free

Tuesday, March 15, 2022

Stroke day with coach Flo Warmup:200 (50K/50Swim)200 (50D/50Swim) Main set (2 rounds – pick one stroke per round):100K stroke6×25 Free/Stroke up-tempo100D stroke4×50 (odds free/evens stroke perfect stroke)125 IM (Double and fast on your stroke of choice)25 EZ200 Free

Friday, March 11th, 2022

Sprint/Threshold workout with coach Flo Warmup: 100 Drill, 100 Kick, 100 Swim Main set (2 rounds):2×200 Free +54×100 Free on cruise2×50 Free -51-2 minutes rest6×25 odds fast/evens ez

Tuesday, March 8th, 2022

IM/Stroke workout with coach Flo Warmup:200 Drill/Swim RIMO4×50 Drill Main set (3 rounds, change stroke for each round):100 Kick50 Swim100 Drill50 Swim100 Free200 IM

Friday, March 4th, 2022

Warm-up:3×100 (Drill/Kick/Swim)3×50 Kick/Swim3×50 Drill/Swim Main Set: 3-4 rounds2×100 -550 EZ50 FAST200 EZ

Tuesday, March 1st, 2022

Warm-up:300 every 3rd non free200 IM K/D6×25 Fly/Free/Back/Free/Breast/Free Main Set:6×100 odd IM/evens free6×75 50K/25 swim (Fly/Free/Back/Free/Breast/Free)6×50 Fly/Free/Back/Free/Breast/Free6×25 Fly/Free/Back/Free/Breast/Free

Tuesday, February 22nd, 2022

Warmup:200 (50K Fly/50 Free swim/50K Back/50 Free swim)200 (50D Fly/50 Free swim/50D Back/50 Free swim)100 IM Main Set:6x50K (Fly/Free/Back/Free/Breast/Free)100 IM6x50D (Fly/Free/Back/Free/Breast/Free)200 IM6×50 (Fly/Free/Back/Free/Breast/Free)300 IM200 Free easy

Tuesday, February 15, 2022

IM/Stroke workout with coach Flo Warmup200 (50 stroke kick/50 Free swim)200 (50 stroke drill/50 Free swim)100 IM long distance per stroke Main Set6×50 Kick (odds stroke/even free)100 IM6×50 Drill (odds stroke/even free)200 IM6×50 swim (odds stroke/even free)300 IM200 Free easy

Friday, February 11, 2022

FUNS is back with coach Flo. Each FUNS is 25 Fly, 25 Under water, 25 No breath, 25 Sprint Warmup300 every 3rd non free100 K, 100 D, 100 S Main Set2×200 +102×100 +52×50 on cruise100 Easy4 rounds of FUNS – 1 minute rest between each round100 Easy2×100 K8×25 Fast/Easy or 200 Easy

Tuesday, February 8, 2022

Warmup: 4×100 Sk/K/D/S Main Set2 rounds – stick to 1 stroke per round50 K50 Swim perfect stroke50 D50 Swim perfect stroke8×25 Odds fast stroke / Evens easy free100 IM200 Free

Thursday, January 20, 2022

IM work out with coach Flo 300 every 3rd non free200 (25 stroke/25 free) Main Set – 4 rounds50 Kick50 Drill4×25 Swim fast +20100 easy free100 IM/Stroke good effort 50 easy

Tuesday, January 11, 2022

Coach Flo 300 every 3rd non free200 (25 stroke/25 free) Main set – 4 rounds50 Kick50 Drill4×25 Desc 1-4 Swim stroke100 Free easy100 IM Good effort50 Easy

Tuesday, January 4th 2022

IM/Stroke workout with Flo4×100 Sk/K/D/Swim4×100 50K/50D4 rounds:100 Stroke100 IM200 Free

Friday December 10th, 2021

FUNS with Flo Warmup2x(50K – 50D – 50 S) Main set4xFUNS (each FUNS is 25 Fly, 25 Underwater, 25 No breath, 25 Sprint) 10s rest between each 25, 30s rest between each FUNS round200 Free Easy2xFUNS (each FUNS is 25 Fly, 25 Underwater, 25 No breath, 25 Sprint) 10s rest between each 25, 30s rest… Read More ›

Tuesday, November 30, 2021

IM Workout with Flo Warm up 300 every third length non free Main set 4 rounds (IM order)100K25 Fast/25 Easy100 drill25 Fast/25 Easy100 IM +20100 Free +30 (easy recovery)

Wednesday, November 24, 2021

Dividing and conquering a 1500, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 single arm drill/25 swim evens: 50 rhythm drill/25 swim 4×50 kick 4×25 swim build (600/1200) main set: 1×1500, broken into 10×150 with 10 sec rest between each #1, 2, 3, 4 at a moderate and steady… Read More ›

Workout for Thursday, February 27, 2020

IM fun with Chris and Kate warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length kcik 4×100 IM odds: kick fly/drill back/kick breast/drill free evens: drill fly/kick back/drill breast/kick free 8×25 swim, 2 each stroke odds: max DPS, evens: build (900/1500) main set: 5×50 on cruise+15 sec 4×100 on cruise+20 sec 3×150… Read More ›

Workout for Sunday, January 26, 2020

Crank up and stretch out distance with Chris warm up: 600 choice (600/600) drill set: 4×125 odds: odd lengths swim, max DPS/even lengths kick without a board evens: odd lengths rhythm drill or single arm drill/even lengths swim max DPS 4×50 on cruise+10 sec, descend 1-4 (700/1300) main set: 1×300 on cruise+10 sec 1×400 max… Read More ›

Workout for Sunday, December 15, 2019

Spicing up the Mile, with Chris warm up: 600 choice (600/600) drill set: 4×150 #1 50 breathing to the right/50 breathing to the left/50 breathing every 3rd stroke #2 50 kick/50 swim/50 kick #3 50 single arm drill/50 swim/50 single arm drill #4 50 swim breathing 2 strokes left-2 strokes right/50 kick/50 swim breathing 2… Read More ›

Workout for Thursday, December 12, 2019

Building 200s from the inside out, with Chris and Chris Warm up: 600 choice (600/600) Drill set: 4×100 (25 kick/50 drill/25 swim), one each stroke 4×50 swim (25 best nonfree stroke/25 free) 2×100 Free (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke/25 breathing every 5th stroke) (800/1400) Main… Read More ›

Workout for Sunday, December 1, 2019

Crazy 8s, with Chris warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim evens: 50 drill/25 swim Suggested drills include single arm and rhythm drill (600/1200) main set: 8×100 on cruise 1×400, max DPS 8×75 on cruise 1×400, max DPS 8×50 on cruise 1×400, max DPS 8×25 on cruise 1×400, max DPS… Read More ›

Workout for Friday, November 29, 2019

Black Friday—A Thanksgiving-style workout with Chris, Misa and Kate Warm up: 600 choice (600/600) Today’s workout is like Thanksgiving Dinner. There’s a little bit of everything (10 different mini sets of 600 yards each), so pick and choose what you want on your plate. One rule, though—you can only go back for one… Read More ›

Workout for Saturday, November 16, 2019

Stroke day, and a choice to bring the hammer or bring the technique (you should do both, but, hey–this is Masters!), with Chris and Kate warm up: 600 choice (600/600) drill set: 12×75 #1-4 freestyle, breathing 25 to the left side/25 to the right side/25 every 3rd stroke #5-8 50 kick/25 swim, one each stroke… Read More ›

Workout for Sunday, November 3, 2019

Oreo cookie 1000s (crunchy on the outside, soft and sweet inside) with Chris Warm up: 600 choice (600/600) Drill set: 4×100 Odds: 50 kick/50 swim Evens: 50 drill/50 swim Drills are either Single Arm Drill or Rhythm Drill. Focus on stroke balance and symmetry 8×25 Odds nonfree, max DPS Evens: build to uptempo pace… Read More ›

Workout for Sunday, October 27, 2019

Breaking up the miles with Chris warm up: 600 choice (600/600) drill set: 6×75 odds: 50 kick/25 swim evens 50 single arm or rhythm drill/25 swim 6×50 odds: 25 breathing to the left side/25 breathing to the right side evens: breathe every 3rd stroke 6×25 build to uptempo pace (70-75% effort) The focus is on… Read More ›

Workout for Sunday, October 20, 2019

USRPT as a set up for longer swims, with Chris warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 rhythm drill/50 swim 4×50 Golf on cruise+10 sec 4×25 maximizing streamline distance off the wall (700/1300) main set: 8×50 on cruise 1×200 free at the pace of the 50s… Read More ›

Workout for Saturday, October 19, 2019

IMs with a little heat and some rest to accommodate that, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 free on cruise+10 sec (breathe 25 left side/25 right side/25 every 3rd stroke) 4×75 rotating IM (50 kick/25 drill) 4×75 rotating IM (50 drill/25 swim max DPS) 4×75 IM on 100 cruise+10… Read More ›

Workout for Friday, October 11, 2019

Ah, speed work, with Chris, Liz and Kate Warm up: 600 choice (600/600) Drill set: 3×50 free golf on cruise+10 sec 4×75, choice of strokes Odds: 50 kick/25 swim Evens: 50 drill/25 swim 6×25, choice of strokes Odds: max DPS Evens: build to uptempo (75% effort) pace (600/1200) Main set: 4×50 on cruise+15… Read More ›

Workout for Thursday, October 10, 2019

Truly Nifty Fifties (n*(n+1)/2 of them, in fact. n=10, by the way.), with Chris and Chris Warm up: 600 choice (600/600) Main Set: 10×50 Free on cruise+10 sec Descend 1-4 Descend 5-7 Descend 8-9 Hold 10. 4, 7, 9, 10 should all be a the same uptempo pace 9×50 in 3 rounds of… Read More ›

Workout for Saturday,October 5, 2019

A lower intensity opportunity to focus on your best nonfree stroke and do a little kicking as well, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Freestyle Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) one each stroke 8×25 nonfree odds max DPS, evens build to uptempo (800/1400) main set:… Read More ›

Workout for Thursday, September 26, 2019

Tight intervals on the nonfree with Chris and Chris warm up: 600 choice (600/600) drill set: 1×300 free, every 3rd length kick 4×75 #1 75 kick #2 25 free/50 kick #3 50 free/25 kick #4 75 free 4×75 #1 75 nonfree drill #2 25 free/50 nonfree drill #3 50 free/25 nonfree drill #4 75 free… Read More ›

Workout for Saturday, September 21, 2019

Working on your 200s with Chris and Misa warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 drill, choice of nonfreestyle strokes 1×300 swim, every 3rd length nonfree 4×50 on cruise+15 sec (25 easy free/25 nonfree build) (1000/1600) main set: 4×50 nonfree on cruise+20 sec, even pace if you’re doing… Read More ›

Workout for Sunday, September 8, 2019

Managing pace on 1500s with Chris warm up: 600 choice (600/600) drill set: 6×100 odds: 50 scull/50 dingle arm or rhythm drill evens: 50 kick/50 swim max DPS (600/1200) main set: 1×800 1×400 1×200 1×100 take 30-60 sec rest between each one. Increase pace/tempo as the distances get shorter. You should probably start the 800… Read More ›

Workout for Sunday, September 1, 2019

Yeah, it’s distance day with Chris, so do a good job managing your pace. warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/ 25 swim evens: 50 single arm drill/25 swim 4×75 odds: 25 kick/50 swim evens: 25 rhythm drill/50 swim 8×25 swim odds: breathing to the left side evens: breathing to the… Read More ›

Workout for Saturday, August 31, 2019

Nonfree with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) one each stroke 8×25, 2 each stroke odds: maximum DPS evens: build (800/1400) main set: 1×200 nonfree on cruise+30 sec 2×100 nonfree on cruise+25 sec 1×300 free, every 3rd length kick 2×100 nonfree… Read More ›

Workout for Saturday, August 24, 2019

Focusing on turns, transitions and finishes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×200 IM odds: drill the fly and breast, kick the back and free evens: kick the fly and breast, drill the back and free 8×25, 2 each stroke odds: maximum distance per stroke… Read More ›

Workout for Wednesday, August 21, 2019

Holding pace as the heat comes on, with Chris, Misa and Liz warm up: 600 choice (600/600) drill set: 4×75 odds: 25 scull/50 swim max DPS evens: 50 kick/25 swim 4×50 odds: single arm drill evens: rhythm drill 4×25 swim build to fast (600/1200) main set: 1×200 on cruise+15 sec 1×600 at cruise pace rest… Read More ›

Workout for Saturday,August 3, 2019

Cranking through 100s of stroke, and whittling it down to essentials, with Chris and Griff warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×75 (50 drill/25 swim), one each stroke 4×75 25 free, breathing to the right/25 free, breathing to the left/25 non free) (900/1500) main set: 6×100 non free on… Read More ›

Workout for Wednesday, July 31, 2019

Getting up to speed, quicker and quicker, with Chris, Liz and Misa warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim build (700/1300) main set: 9×50 #1-2-3 on cruise+10 sec #4-5-6 on cruise+5 sec #7-8-9 on… Read More ›

Workout for Saturday, July 27, 2019

A bit of relaxation after a hard set on Friday, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×50 drill , one each stroke 8×25, two each stroke odds: max distance per stroke evens: build (700/1300) main set: 1×200 IM, kick the butterfly leg 4×25 fly on… Read More ›

Workout for Wednesday, July 24, 2019

Focusing on the middle and second half of the race, with Chris, Misa, and Chris Lindstrom warm up: 600 choice (600/600) drill set: 4×100 odds: 25 scull/25 kick/25 scull/25 kick evens: 50 drill/50 swim 4×25 kick, build to fast 4×50 swim Golf on cruise+10 sec (700/1300) main set: 1×600, moderate even pace 1×600, broken as… Read More ›

Workout for Wednesday, July 17, 2019

Squeezing down on the pace using pyramid power! with Chris, Misa and Chris Lindstrom warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×50 kick, build 4×50 swim Golf on cruise+10 sec (700/1300) main set: 1×800, moderate but even pace 6×100 #1 on… Read More ›

Sunday July 7, 2019 – Fun & Confidence

Warm-up 4 x 75 -> 50 kick/25 swim 4 x 50 – Drill 4 x 25 Swim Build Main Set The goal of today’s workout is to have fun while building confidence. As a result of shorter distances and faster uptempo 50’s interspersed between sets, you should naturally swim faster. Don’t force it – but… Read More ›

Workout for Wednesday, June 26, 2019

Great minds think alike when it comes to aerobic distance conditioning, with Chris, Misa and Griff warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×75 swim (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke) 4×25… Read More ›

Workout for Sunday, June 23, 2019

Stepping down distance and stepping up pace with Chris warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) odds: drill is rhythm drill evens: drill is single arm drill 4×25 swim build (700/1300) main set: 1×400 moderate pace 1×800 negative split 1×300 moderate pace 1×600 negative split,… Read More ›

Workout for Saturday, June 22, 2019

Patterns within patterns stroke and IM work, with Chris and Kate Warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length kick 4×100 IM odds: Kick fly/drill back/kick breast/drill free evens: Drill fly/kick back/drill breast/kick free 8×25, 2 each stroke odds: swim max DPS evens: build (900/1500) main set: 2×200 on cruise+30 sec… Read More ›

Workout for Friday, June 21, 2019

Adding to a sprint, with Chris, Kate and Tina warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 6×75 odds: 50 kick/25 swim evens: 50 drill/25 swim choice of strokes and drills 4×25 swim, build choice of strokes (850/1450) main set: Fins and lots of kicking are good things today. part… Read More ›

Workout for Wednesday, June 19, 2019

working up to a distance pace, with Chris, Griff and Tina warm up: 600 choice (600/600) drill set: 3×100 (25 scull/50 kick/25 swim) 4×75 (50 drill/25 swim) 1×300 swim, every 3rd length nonfree (900/1500) main set: 1×200 on cruise+5 sec, steady moderate pace 2×100 on cruise+10 sec, faster pace than the 200 1×400 at the… Read More ›

Workout for Sunday, June 16, 2019

Big distance with Chris warm up: 600 choice (600/600) drill set: 4×100 (25 scull/25 kick/25 drill/25 swim) (400/1000) main set: 1×1000, even pace, max DPS 1×100 (25 scull/25 kick/25 drill/25 swim) 1×800, negative split 1×100 (25 scull/25 kick/25 drill/25 swim) 1×600, even pace, max DPS 1×100 (25 scull/25 kick/25 drill/25 swim) 1×400, negative split 1×100… Read More ›

Workout for Wednesday, June 12, 2019

Distance in hot water, with Chris, Misa and Chris L. The water temperature is 84 degrees today. You might want to shift your focus from hammering to thinking good technique instead. Pay attention to your hydration levels and how you feel in the water. Break as you need to. warm up: 600 choice (600/600) drill set:… Read More ›

Workout for Sunday, June 9, 2019

Sunday, June 9, 2019 Holding pace through the distance, your choice of old school or new school, with Chris warm up: 600 choice (600/600) drill set: 8×75 odds: 25 scull/50 kick evens: swim, breathing 25 left side/25 right side/25 bilaterally 4×50 free #1 on cruise+15 sec #2 on cruise+10 sec #3 on cruise+5 sec #4… Read More ›

workout for Saturday, June 8, 2019

IM Crazy! with Chris and Kate warm up: 600 choice (600/600) drill set (sort of): 1×300 freestyle 4×50 kick on cruise+30 sec 1 each stroke in IM order 1×300 (50 free/25 non free) 4×50 drill on cruise+25 sec 1 each stroke in IM order 1×300 (25 free/50 non free) 4×50 swim, max DPS on cruise+20… Read More ›

Workout for Wednesday, June 5, 2019

Wednesday, June 5, 2019 Pushing cruise pacing for longer swims with Chris, Misa and Griff Warm up: 600 choice (600/600) Drill set: 4×150 Odds: 75 kick/50 single arm drill/25 swim Evens: 25 kick/50 rhythm drill/75 swim (600/1200) Main set: 1×400 moderate pace Rest 1 minute 4×100 on cruise+5 sec, descend 1-4 And… Read More ›

Workout for Monday, May 27, 2019

Monday, May 27, 2019 Working the aerobic threshold with Chris and Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 1×300 (50 drill/25 swim) drills are choice of single arm and rhythm drill 4×50 freestyle Golf on cruise+10 sec (800/1400) main set: 1×200 on cruise+5 sec 1×100 on cruise 1×200… Read More ›

Workout for Saturday, May 25, 2019

Saturday, May 25, 2019 Checking out all the strokes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×100 (25 kick/50 drill/25 swim) one each stroke 4×25 swim, build one each stroke (700/1300) main set: 1×300 free 4×50 best nonfree stroke on cruise+20 sec, descend 1-4… Read More ›

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