Workouts rss

Workout for Sunday, December 1, 2019

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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 ›

Workout for Sunday, May 12, 2019

Sunday, May 12, 2019 Using your legs on distance swims with Chris   Warmup: 600 choice  (600/600)   Drill set: 6×100 free #1-2 on cruise+10 sec #3-4 on cruise+5 sec #5-6 on cruise 8×50  Odds:  kick Evens:  single arm or rhythm drill 8×25 Odds:  max DPS Evens:  build (1200/1800)   Main set: 1×800, max DPS… Read More ›

Workout for Saturday, May 11, 2019

Saturday, May 11, 2019 Sneaking in some intensity with Chris and Griff   Warm up: 600 choice (600/600)   Drill set: 4×50 free on cruise+5 sec, descend 1-4 4×125 IM #1  25 fly kick/25 fly drill/25 back/25 breast/25 free #2  25 fly/25 back kick/25 back drill/25 breast/25 free #3  25 fly/25 back/25 breast kick/25 breast… Read More ›

Workout for Sunday, May 5, 2019

Building pace with Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 1×200 (50 single arm drill/50 swim/50 rhythm drill/50 swim) 4×25 swim build to uptempo (600/1200) main set: 1×800 moderate pace 8×50 on cruise+5 sec.  Hold cruise pace 1×600 at the pace of the cruise+5 second 50s 8×50 on… Read More ›

Workout for Saturday, May 4, 2019

May the 4th be with you!  With Chris and Kate warm up: 600 choice (600/600) drill set: 8×100 odds:  50 kick/50 drill evens:  50 drill/50 swim max DPS do one pair each stroke in reverse IM order (800/1400) main set: 1×400 free 4×25 nonfree on cruise+15 sec 1×300 free 4×50 nonfree on cruise+20 sec 1×200… Read More ›

Workout for Tuesday, April 30, 2019

Tuesday, April 30, 2019 An Auld Chestnut with Coaches Chris   Warm up: 600 choice (600/600)   Drill set: 4×75 #1  75 swim #2  25 kick/50 swim #3  50 kick/25 swim #4  75 kick 4×75 Drill, Rotating IM #1  25 Fly/25 Back/25/Breast #2  25 Back/25 Breast/25 Free #3  25 Breast/25 Free/25 Fly #4  25 Free/25… Read More ›

Workout for Sunday, April 21, 2019

Picking your spots on distance races 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 max DPS focus on core engagement and rotation 8×25, build to strong uptempo pace 10×50 swim on cruise+10 sec odds:  max DPS evens:  uptempo pace (1100/1700) main set:… Read More ›

Friday 4/12/2019

Warm-up  2 x 100 – Freestyle arms with dolphin legs (not a drill – just helps you warm up)  2 x 75 kick/drill/swim by 25  4 x 50 odds: short axis drill, evens: long axis drill Extended Warm-up  16 x 25 – sets of 4: 4@ +15, 4@ +10, 4@ +5, 4@ Cruise Main Set … Read More ›

Workout for Sunday, April 7, 2019

Sunday, April 7, 2019 A crash course in USRPT, with Chris   Warmup: 600 choice (600/600)   Drill set: 4×150 (25 scull/50 kick/50 drill/25 swim max DPS) 4×50 golf on cruise+10 sec 4×25 swim build (900/1500)   Main set: 2×500 free #1  get your stroke rhythm dialed in #2  get your time Take your 500… Read More ›

Workout for Sunday, March 31, 2019

Working on holding the pace, with Chris warm up: 600 choice (600/600) drill set: 4×150 (50 swim/50 kick/50 drill) odds:  drill is single arm drill evens: drill is rhythm drill focus on balanced stroke and rotation 4×50 swim Golf on cruise+10 sec 4×25 swim with uptempo overkick (900/1500) main set: 5×100 free #1 on cruise… Read More ›

Workout for Thursday, February 21, 2019

Thursday, February 21, 2019 In every IM, there are Turns Turns Turns… with Chris and Chris Warm up: 600 choice (600/600)   Drill set: 4×200 #1  swim freestyle, breathing 25 left side/25 right side/50 every 3rd stroke twice through #2  IM.  Drill Fly and Back, Kick Breast and Free #3  IM.  Kick Fly and Back,… Read More ›

Workout for Saturday, February 16, 2019

Saturday, February 16, 2019 Sneaking those 200s of nonfree, with Chris and Kate Warm up: 600 choice (600/600) Drill set: 4×100 (25 kick/50 drill/25 swim) One each stroke 4×75 rotating IM on your 100 cruise interval 4×50 kick, build One each stroke 4×25 swim, build One each stroke (1000/1600) Main set: 1×200 nonfree on cruise+40… Read More ›

Workout for Friday, February 15, 2019

Friday, February 15, 2019 Sprinting with Fins is FUN! With Chris, Griff and Tina Warm up: 600 choice (600/600) Drill set: 1×150 swim, max DPS (50 free/50 nonfree/50 choice of stroke) 1×150 kick, choice of strokes 1×150 drill (50 free/50 nonfree/50 choice of stroke). Choice of drills 6×25 swim, choice of stroke Odds: max DPS… Read More ›

Workout for Saturday, January 9

Warmup: Swimmers’ Choice [600] Drill Set: 200 reverse IM, kick/drill by 25; 200 reverse IM, drill/swim by 25; 4×50 Golf [600/1200] Main Set: 2×300 @ +15; #1 every 4th 25 non-free; #2 every 3rd 25 non-free 6×50 @+5; descend 1-3, 4-6 3×200 @ +20; #1 odd 50s non-free; #2 even 50s non-free; #3 all non-free… Read More ›

Workout for Friday, February 8

Warmup: Swimmers’ Choice [600] Drill Set: 4×75 Kick/Drill/Swim 4×50: 25 build, fast flip turn, 25 drill 4×25 perfect stroke [600/1200] Main Set: 3-4x: 4×25 AS FAST AS YOU CAN GO @+20-30, followed by 50 easy/drill   6-8×50 Odds: AS FAST AS YOU CAN GO @+10; Evens easy/drill @ +10 [850-1050/2050-2250] Dessert 6×50: 1 @cruise, 2… Read More ›

Tuesday, January 29

The Power of Three! We’re going to do sets of 3 – and we’re going to power through them! Warm-up  2 x 100 kick/swim by 25  6 x 50  odds: short axis drill, evens: long axis drill  4 x 25 – Build your choice of stroke Main Set  3 x 200  + 25  (1: IM,… Read More ›

Workout for Sunday, January 27, 2019

Sunday, January 27, 2019 About that 1650 thing… with Chris warm up: 600 choice (600/600) drill set (sort of) 11×150, with 15 sec rest #1-2 swim, descend 1-2 #3 kick #4-5 swim, descend 4-5 #6 kick #7-8 swim, descend 7-8 #9 kick #10-11 swim, descend 10-11 (1650/2250) main set (if you want to think of… Read More ›

Tuesday 1/22/2019

Theme: You really CAN swim 100 fly (and back and breast)!! Warm-up  100 Freestyle – Stretch out!  6 x 25 Breatstroke (odds Drill, evens Swim)  6 x 25 Backstroke (odds drill, evens swim)  6 x 25 Fly (odds drill, evens swim) 100 Freestyle – Stretch out! Main Set  Round 1 : Fly  4 x 25… Read More ›

Workout for Sunday, January 20, 2019

Sunday, January 20, 2019 Pressing pace on distance with Chris warm up: 600 choice (600/600) drill set: 3×500 #1  every 3rd length kick #2  every 3rd length rhythm drill #3  breathe 25 left side/25 right side/50 every 3rd stroke Focus on balance and stroke symmetry during the drill (1500/2100) main set: 4×200 on cruise 1×100… Read More ›

Workout for Saturday, January 19, 2019

Saturday, January 19, 2019 Stroke work and perfect freestyle, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) one each stroke, choice of drills 4×25 swim build one each stroke (600/1100) main set: 5×100 on cruise+25 sec odds free with perfect technique, evens nonfree break 30 sec 1×50… Read More ›

Sunday, January 6, 2019

Sunday, January 6, 2019 Mini sets for distance day, with Chris warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 2×100 (50 kick/50 drill) 8×25–2 each stroke odds drill, evens swim 2×100 (50 kick/50 drill) 4×50 Golf on cruise+10 sec Better your scores from the first round (1000/1600) main set: Part 1:… Read More ›

Workout for Friday, January 4, 2019

Warmup (600 yds) 200 free; 100 back; 200 IM stroke drill; 100 IM DPS Drill Set (800/1400) 200 (25 kick/25 drill); 200 (25 free/25 non-free); 2x 4×50 Golf Main Set (1200/2600) 2 Rounds: 8×25 @+20; 4×50 @+40; 2×100 @recovery; 100 easy Round 1: ALL FAST: odds kick, evens swim; Round 2: odds easy, evens FAST… Read More ›

High Intensity Workout 12/28/2018

Warm-up  4 x 75 : swim/kick/drill by 25s  4 x 50 : odds are long-axis drill, evens are short-axis drill  4 x 25 : work on streamlines off the wall Main Set If you do this right – this can be one of the most challenging workouts you’ll ever do – and you’ll feel great… Read More ›

Cowboy Christmas Workout – 12/25/2018

Warm-up “What do you call a frog that wants to be a cowboy? Hoppalong Cassidy”  2 x 200 @10 Paces (like a duel at high noon!) 10 strokes EZ, 10 Strokes Uptempo, 10 Strokes Drill – repeat for full 200 6 x 25 Skedaddling (Push off the wall like you need to get out of… Read More ›

Workout for Sunday, December 16, 2018

Big distance at lower intensity, with Chris warm up: 600 choice (600/600) drill set: 4×200 #1  50 swim/50 kick #2  50 single arm drill/50 swim #3  50 rhythm drill/50 swim #4  25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke The focus of the drill set is stroke balance and symmetry… Read More ›

Saturday,December 15, 2018

There’s HOW much kicking in this workout? with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 freestyle Golf on cruise+10 sec 4×100 (50 kick/50 drill), one each stroke 8×25 swim, two each stroke second one in each pair faster than the first. (800/1400) Main set: 1×400 free, every 4th length kick 4×100… Read More ›

Workout for Friday, November 30, 2018

Friday, November 30, 2018 Speedwork for (good) form’s sake, with Chris, Griff, and Tina   Warmup:  600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 2×100 (25 kick/50 drill/25 swim) #1 free, #2 nonfree.  Choice of drills 3×50 freestyle Golf on cruise+10 sec 4×25 swim, build Odds free, evens nonfree (750/1350)  … Read More ›

Workout for Thursday, November 29, 2018

Thursday, November 29, 2018 Recovery stroke work with Chris and Kate Warm up: 600 choice (600/600)   Drill set: 6×100 free #1-2 on cruise+10 sec #3-4 on cruise+5 sec #5-6 on cruise 4×75 (25 kick/25 drill/25 swim) One each stroke (900/1500)   Main set: 1×200 IM, kick the 50 of your worst stroke 8×25 of… Read More ›

Workout for Sunday, November 25, 2018

Building the heat to distance, with Chris warm up: 600 choice (600/600) drill set: 1×100 swim, max DPS 3×50 kick, descend 1-3 1×100 swim, max DPS 3×50 single arm drill focus on stroke symmetry and balance 1×100 swim, max DPS 3 x 50 rhythm drill focus on stroke symmetry and balance (750/1350) Main set: 3×300… Read More ›

Workout for Sunday, November 3, 2018

Sunday, November 3, 2018 Tripping with LSD (Long Slow Distance), with Chris warm up: 600 choice (600/600)   drill set: 4×100 free (25 kick/50 drill/25 swim max DPS) 4×50 freestyle Golf on cruise+10 sec (600/1200)   main set: This is a low intensity set.  Rather than hammering your way through this, the focus is on… Read More ›

Workout for Saturday, November 2, 2018

Saturday, November 2, 2018 Tightening up nonfree, with Chris and Kate warm up: 600 choice (600/600)   drill set: 4 rounds of: 1×25 kick 1×50 drill 1×75 (25 kick/25 drill/25 swim) 4×25 swim on cruise+10 sec, build One round each stroke (1000/1600)   Main set: 4×100 nonfree on cruise+30 sec, descend 1-4 1×200 free, breathing… Read More ›

Workout for Friday 11/2/2018

Acknowledgement: This workout was adapted from one of Trey Taylor’s High Intensity Workouts on US Masters Swimming site. See here for more of Trey’s work. Warm-up 5 x 100 SKIDS (Swim, Kick, IM, Drill, Swim – 1 x 100 of each) 4 x 50 Descending 10s rest Main-Set You can think of this workout as… Read More ›

Workout for Sunday, October 28, 2018

Sunday, October 28, 2018 Pushing the pace and relaxing back into rhythm, with Chris   Warm up: 600 choice (600/600)   Drill set: 4×200 #1  50 single arm drill/50 swim max DPS #2  50 kick/50 swim max DPS #3  50 single arm drill (a different one than before)/50 swim max DPS #4  50 rhythm drill/50… Read More ›

Workout for Wednesday 10-31-2018

Happy Halloween – Hope you enjoy today’s SPOOKTACULAR workout! Warm-up  Monster Mash! 3 x 100 odds: 5 strokes freestyle + 3 dolphin kicks, repeat for 100 yds events: reverse that – 5 dolphin kicks + 3 strokes freestyle for 100 yds  Diggin’ your own Grave: 4 x 25 – swim “downhill” (to your grave!) Main-Sets… Read More ›

Workout for Tuesday, Oct 23, 2018

Warm-up 2 x 100 : take 5 strokes freestyle, go underwater do 3 dolphin kicks – repeat for 100m 4 x 75 : Reverse IM Order Kick/Drill/Swim by 25 4 x 25: Choice of Stroke – work on streamlines Main Set: IM-Mania! 4 Rounds:  200 IM + 30  100 IM + 20 (This is a… Read More ›

Workout for Friday, October 12, 2018

Friday, October 12, 2018 Sprint smarter, not harder, with Chris and Tina   Warm up: 600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 6×50 (25 drill/25 swim) Choice of strokes and drills.  Just make sure you’re ready to crank up the speed. (600/1200)   Main set: 1×150 (50 kick/50 drill/50 swim max… Read More ›

Workout for Friday, September 14, 2018

Friday, September 14, 2018 Driving towards a fast finish with Chris, Kate and Tina Warm up: 600 choice (600/600)   Drill set: 4×200 #1  swim 50 free/50 nonfree/50 free/50 nonfree #2  50 swim choice/50 kick/50 swim choice/50 kick #3  50 drill free/50 swim free/50 drill free/50 swim free #4  50 drill nonfree/50 swim nonfree/50 drill… Read More ›

Workout for Friday, September 7, 2018

Friday, September 7, 2018 Easing into high intensity speed work with Chris, Kate and Tina Warm up: 600 choice (600/600)   Drill set: 5×100 #1  100 swim #2  25 kick/75 swim #3  50 kick/50 swim #4  75 kick/25 swim #5  100 kick 4×75 swim or drill #1  75 free #2  25 nonfree/50 free #3  50… Read More ›

Workout for Thursday, September 6, 2018

Thursday, September 6, 2018 Relaxed intervals, longer distances, and a chance to focus, with Chris and Griff   Warm up: 600 choice (600/600)   Drill set: 1×100 (50 kick/50 drill) freestyle 1×25 free, max DPS 1×100 (50 kick/50 drill) breast 2×25 max DPS #1  free #2  breast 1×100 (50 kick/50 drill) back 3×25 max DPS… Read More ›

Workout for Wednesday, August 29, 2018

Wednesday, August 29, 2018 Variations on Monday’s theme—distance style, with Chris, Ryan and Tina 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 max DPS) Odds:  drill is single arm drill Evens:  drill is rhythm drill (600/1200)   Main set: Two rounds of: 3×200… Read More ›

Workout for Thursday, August 22, 2018

Thursday, August 23, 2018 Off the hammer a bit, with a chance to focus on some technical stuff of your choice, with Chris and Kate Warm up: 600 choice (600/600)   Drill set: 4×200 #1  freestyle, breathing 25 to the left/25 to the right/50 every 3rd stroke #2  200 IM kick #3  200 IM drill #4 … Read More ›

Workout for Wednesday, August 22, 2018

Wednesday, August 22, 2018 Consistent pacing work, with Chris and Ryan Warm up: 600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 2×200 (50 drill/50 swim/50 drill/50 swim) #1  drill is single arm drill #2  drill is rhythm drill Focus on left side/right side stroke balance and symmetry 4×25 swim build, working on… Read More ›

Workout for Saturday, August 18, 2018

Saturday, August 18, 2018 Mini Me, you complete me.  Three mini sets with Chris and Kate warm up: 600 choice (600/600) mini set #1: 4×300 #1  freestyle #2  (25 nonfree/50 free) x 4 #3  (50 nonfree/25 free) x 4 #4  300 IM (1200/1800) mini set #2: twice through the following: 3×200 #1  (25 kick/25 swim)… Read More ›

Workout for Sunday, August 12, 2018

Sunday, August 12, 2018 Big BIG distance with Chris warm up: 600 choice (600/600) drill set: 4×200 #1  25 breathing to the left side/25 breathing to the right side/50 breathing every 3rd stroke #2  50 single arm drill/50 swim #3  50 rhythm drill/50 swim #4  IM (just to mix it up) (800/1400) main set: 4×200… Read More ›

Workout for Thursday, August 16, 2018

Thursday, August 16, 2018 Sneaking in some kicking while focusing on the strokes, one at a time, with Chris   Warm up: 600 choice (600/600)   Drill set: 4×200 #1  freestyle–25 breathe to the left/25 breathe to the right/50 breathe every 3rd stroke.  Twice through #2  IM—50 fly drill/50 back swim/50 breast drill/50 free swim #3 … Read More ›

Workout for Wednesday, August 15, 2018

Wednesday, August 15, 2018 Building the pace, with Chris and Ryan Warm up: 600 choice (600/600)   Drill set: 4×200 #1  50 kick/50 swim/50 kick/50 swim #2  50 single arm drill/50 swim/50 single arm drill/50 swim #3  50 rhythm drill/50 swim/50 rhythm drill/50 swim #4  25 breathe to the left/25 breathe to the right/50 breathe… Read More ›

Workout for Thursday, August 9, 2018

Thursday, August 9, 2018 Dicing stroke work finer and finer, and sneaking in some kicking at the same time, with Chris and Cameron Warm up: 600 choice (600/600)   Drill set: 4×50 freestyle Golf on cruise+10 sec 4×75 rotating IM.  Each 75 is 25 kick/25 drill/25 swim 4×50 free on cruise+5 sec, breathing 25 to… Read More ›

Tuesday (8/7) Workout

IM threshold Warm Up 8 x 50 Odds scull / kick Evens non free build 12 x 25s swim build Odds: Free Evens: non free (700) Main Set 6 x 200 +20 Odds: 50 fly – 100 free – 50 free Evens: 50 free – 50 back – 50 breast – 50 free Free portion… Read More ›

Workout for Wednesday, August 8, 2018

Wednesday, August 8, 2018 Now that we have a handle on our cruise interval…  with Chris, Ryan and Tina   Warm up: 600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 4×25 swim on cruise+10 sec, descend 1-4 4×75 (25 kick/50 choice of single arm and/or rhythm drill) 4×25 on cruise+5 sec, descend… Read More ›

Tuesday (7/31) Swim Workout

Tuesday (7/31) Stoke / IM threshold Warm Up 8 x 50 Odds: Free build Evens: non-free build 200 kick choice (600) Main Set 4 rounds: 1 x 200 +10 3 x 100 IMs + 15 Odd rounds 200 Free Even rounds 200 IM or non free (2000 / 2600) Extra Fins: 16 x 25s +10… Read More ›

Monday (7/30) Swim Practice

Monday (7/30): Threshold Warm up 12 x 50 # 1-3 Scull / swim build by 25 # 4-6 Kick / swim by 25 # 7-9 Build Swim # 10 – 12 Des 1-3 (600) Main Set 6 x 200 +5 or +10 #1-2 Des 1-2 #3-4 Hold pace from # 2 #5-6 Descend 1-2 faster… Read More ›

Workout for Thursday, August 2, 2018

Thursday, August 2, 2018 Mixing things up, with a touch of yesterday (meaning Wednesday), with Chris and Cameron warm up: 600 choice (600/600) drill set: 4×200 #1  freestyle, breathing 25 left sides/25 right side/50 every 3rd stroke twice through #2  IM–kick fly/swim back/kick breast/swim free #3  IM–swim fly/kick back/swim breast/kick free #4  IM–25 drill/25 swim… Read More ›

Workout for Wednesday, August 1, 2018

Wednesday, August 01, 2018 Looking at Cruise Interval from the other end, with Chris, Ryan and Tina   Warm up: 600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/50 drill) 4×25 swim build+streamline off the walls Work the streamlines.  Trust me—the ability to do that well will pay off in… Read More ›

Workout for Saturday, July 27, 2018

Saturday, July 28, 2018 An asymptotic stroke set, with Chris and Kate   Warm up: 600 choice (600/600)   Drill set: 4×50 swim Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim), one each stroke 4×25 swim build, one each stroke (700/1300)   Main set: 1×100 1×200 2×100 1×200 3×100 1×200   1×50 1×100 2×50… Read More ›

Workout for Thursday, July 26, 2018

Thursday, July 26, 2018 Countdown to stroke work, with Chris and Cameron   Warm up: 600 choice (600/600)   Drill set: 4×50 Golf on cruise+10 sec 4×75 (25 kick/50 drill), one each stroke 4×75 (50 different drill/25 swim), one each stroke 4×25 swim build, one each stroke (900/1500)   Main set: 5×100 on cruise+20 sec… Read More ›

Workout for Wednesday, July 25, 2018

Wednesday, July 25, 2018 Evaluation of your true cruise interval, with Chris and Tina   Warm up: 600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 4×75 Odds:  25 kick/50 single arm drill Evens:  25 kick/50 rhythm drill Focus on stroke balance and symmetry 4×50 swim Golf on cruise+20 sec (800/1400)   Main… Read More ›

Workout for Thursday, July 19, 2018

Thursday, July 19, 2018 On the throttle.  Off the throttle with Chris warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim), one each stroke 4×25 kick, build 4×50 (25 max DPS/25 build), one each stroke (700/1300) main set: 3×100 free on cruise+10 sec 1×200 nonfree on cruise+20 sec 3×100 (25 nonfree/75 free)… Read More ›

Workout for Wednesday, July 18, 2018

Wednesday, July 18, 2018 Holding pace while the interval varies, with Chris C., Chris L., and Griff warm up: 600 choice (600/600) drill set: 4×75 odds:  50 single arm drill/25 swim evens:  50 kick/25 swim 4×25 rhythm drill The focus of the drill set is on left side/right side stroke symmetry and balance (400/1000) main… Read More ›

Workout for Thursday, July 2, 2018

Thursday, July 12, 2018 Flipping and flopping a stroke set with freestyle, with Chris and Cameron   Warm up: 600 choice (600/600)   Drill set: 1×400 IM (25 kick/50 drill/25 swim each stroke) 1×300 IM (50 drill/25 swim each stroke) 1×200 IM (25 drill/25 swim each stroke) 1×100 IM 1×300 swim, choice of strokes.  Every… Read More ›

Workout for Thursday, July 5, 2018

Thursday, July 5, 2018 Descending 100s of stroke/nonfree by accident (NOT!), with Chris and Cameron   Warm up: 600 choice (600/600)   Drill set: 5×100 #1  all free #2  75 free/25 nonfree #3  50 free/50 nonfree #4  25 free/75 nonfree #5  all nonfree 4×75 #1  all kick #2  50 kick/25 drill #3  25 kick/50 drill… Read More ›

Workout for Wednesday, July 4, 2018

Wednesday, July 4, 2018 Lots of things with 4s (or multiples of 4) in them, with Chris and Ryan   Warm up: 600 choice (600/600)   Drill set: 4×100 (25 kick/50 drill/25 swim) Odds:  drill is either single arm drill or rhythm drill, focusing on left side/right side balance Evens:  drill is swimming with hands… Read More ›

Workout for Saturday, June 30, 2018

Saturday, June 30, 2018 Echoes of Thursday, with kicking snuck into the mix, with Chris and Kate   Warm up: 600 choice (600/600)   First set: 8×100 freestyle #1-2 on cruise+15 sec #3-4 on cruise+10 sec #5-6 on cruise+5 sec #7-8 on cruise (800/1400)   Main set: 4×75 rotating IM, kick the second length of… Read More ›

Workout for Thursday, June 28, 2018

Thursday, June 28, 2018 A sneaky set that goes up and down, with Chris and Griff Warm up: 600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/25 drill/25 swim), one each stroke 4×25 swim build, one each stroke (700/1300)   Main set: 5×100 4×200 3×100 2×200 1×100 20 seconds rest… Read More ›

Workout for Wednesday, June 27, 2018

Wednesday, June 27, 2018 Settle into a pace and hold it, with Chris and Tina   warm up: 600 choice (600/600)   drill set: 3×150 (50 kick/50 drill/50 swim) 3×50 Golf on cruise+10 sec 4×25 swim build (700/1300)   main set: 4×50 on cruise, descend 1-4 1×400 at the pace of the last 50 4×50… Read More ›

Workout for Thursday, June 21, 2018

Thursday, June 21, 2018 A little bit of speed play with strokes, while being a bit lighter on the throttle, with Chris and Cameron   Warm up: 600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 4×100 (25 kick/50 drill/25 swim) one each stroke 4×25 swim build, one each stroke (800/1400)   Main… Read More ›

Workout for Wednesday, June 20, 2018

Wednesday, June 20, 2018 Which way will the interval pendulum swing?  with Chris, Kate and Tina   Warm up: 600 choice (600/600)   Drill set: 4×75 (25 kick/50 drill) Odds:  drill is single arm drill Evens:  drill is rhythm drill 4×25 swim on cruise+10 sec, descend 1-4   4×50 (25 kick/25 pitch drill) 4×25 swim… Read More ›