Workouts rss

Tuesday, January 24, 2023

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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

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, 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 ›