Workouts 
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 Breaststroke (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 ›
Workout for Thursday, June 14, 2018
Thursday, June 14, 2018 Stroke work–decreasing intervals and halfsies, with Chris and Cameron warm up: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×50 (25 kick/25 drill), one each stroke 4×50 (25 drill/25 swim), one each stroke 4×25 free on cruise+5 sec, build 4×25 kick, build. Choice of strokes 4×25… Read More ›
Workout for Wednesday, June 13, 2018
Wednesday, June 13, 2018 Revisiting varying paces with Chris and Tina Warm up: 600 choice (600/600) Drill set: 4×50 swim on cruise+10 sec, descend 1-4 4×75 (25 kick/50 drill) Odds: drill is single arm drill Evens: drill is rhythm drill 4×25 swim build (600/1200) Main set: 1×200 (25 moderate/25 cleaned up stroke)… Read More ›
Workout for Thursday, June 7, 2018
Thursday, June 7, 2018 A lower intensity day to focus on nonfree strokes, with Chris and Cameron Warm up: 600 choice (600/600) Drill set: 4×100 free #1 on cruise+15 sec #2 on cruise+10 sec #3 on cruise+5 sec #4 on cruise 4×75 rotating IM (25 kick/50 drill) #1 fly/back/breast #2 back/breast/free #3 breast/free/fly… Read More ›
Workout for Wednesday, June 6, 2018
Wednesday, June 6, 2018 Speed play on distance with Chris, Ryan 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 4×50 swim Golf on cruise+10 sec 4×25 swim build on cruise+10 sec (600/1200) Main set: 1×800 (pace… Read More ›
Workout for Saturday, June 2, 2018
Saturday, June 2, 2018 Aerobic conditioning with nonfreestyle, with Chris and Griff warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 drill, one each stroke (500/1100) main set: 1×400 free, moderate 2×200 nonfree on cruise+40 sec descend 1-2 if doing the same thing on each; build by 50s if mixing… Read More ›
Workout for Thursday, May 31, 2018
Thursday, May 31, 2018 Topsy turvy stroke work with extra leg work, with Chris and Cameron Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length choice of nonfree stroke 8×50 free #1-2 on cruise+15 sec #3-4 on cruise+10 sec #5-6 on cruise+5 sec #7-8 on cruise 1×400 IM (25 kick/50 drill/25… Read More ›
Workout for Wednesday, May 30, 2018
Wednesday, May 30, 2018 Maintaining pace under pressure (wildly different intervals) with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×50 drill Odds: single arm drill Evens: rhythm drill 4×50 swim on cruise+10 sec 25 breathing to your left side/25 breathing to your right side… Read More ›
Workout for Sunday, May 27, 2018
Sunday, May 27, 2018 Revisiting Wednesday’s step up to distance pacing workout, with Chris warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) 4×50 kick 4×75 (25 breathe to your left/25 breathe to your right/25 breathe both sides) (800/1400) main set: 1×800 moderate pace 6×50 on cruise+5 sec, descend from… Read More ›
Workout for Saturday, May 26, 2018
Saturday, May 26, 2018 Stroke work with a bit of a curveball, with Chris and Kate warm up: 600 choice (600/600) drill set: 8×100 Free #1-2 on cruise+15 sec #3-4 on cruise+10 sec #5-6 on cruise+5 sec #7-8 on cruise Two times through: Build up and tear down a 100 IM: 1×25… Read More ›
Workout for Thursday, May 24, 2018
Thursday, May 24, 2018 Stroke and IM—Perchance to focus, with Chris and Cameron Warm up: 600 choice (600/600) Drill set: 5×200 #1 swim freestyle, moderate #2 kick IM #3 drill IM #4 swim IM, maximum distance per stroke #5 swim freestyle, build by 50s (1000/1600) Main set: 8×25 nonfree on cruise+15 sec 4×50… Read More ›
Workout for Wednesday, May 23, 2018
Wednesday, May 23, 2018 Short steps to a faster finish, with Chris, Ryan and Tina Warm up: 600 choice (600) Drill set: 4×75 (50 drill/25 swim) Odds: Drill is Single Arm Drill Evens: Drill is Rhythm Drill 3×75 (50 kick/25 swim) 2×75 decreasing stroke count on each 25 1×75 building by 25s Maintain that… Read More ›
Workout for Saturday, May 19, 2018
Saturday, May 19, 2018 Old school stroke work, with Chris and Kate warmup: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×100 (25 kick/50 drill/25 swim) One each stroke. Choice of drills (700/1300) main set: 25×100 5 nonfree on cruise+30 sec 2 moderate free on cruise+20 sec 4 nonfree on cruise+25 sec… Read More ›
Workout from Thursday, May 17, 2018
Thursday, May 17, 2018 Breakouts, turns and transitions for all occasions, with Chris and Cameron Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 3×50 free on cruise+10 sec, descend 1-3 4×75 (50 drill/25 swim), one each stroke 3×50 free on cruise+5 sec, descend 1-3 8×25 on cruise+10 sec Odds: … Read More ›
Workout for Wednesday, May 16, 2018
Wednesday, May 16, 2018 Maintaining/building tempo at the end, with Chris, Ryan and Tina Warmup: 600 choice (600/600) Drill set: 1×150 (50 rhythm drill/50 kick/50 rhythm drill) 3×50 on cruise+10 sec, descend 1-3 1×150 (50 kick/50 single arm drill/50 kick) 3×50 on cruise+5 sec, descend 1-3 1×150 (50 gallop drill/50 kick/50… Read More ›
Workout for Thursday, May 3, 2018
Thursday, May 03, 2018 Fewer repetitions but longer distances, with Chris and Cameron Warm up: 600 choice (600/600) Drill set: 4×75 (50 drill/25 swim max DPS), one each stroke in reverse IM order 4×50 kick, one each stroke in reverse IM order 4×25 swim build, one each stroke in reverse IM order (600/1200)… Read More ›
Wednesday, May 2, 2018
Wednesday, May 2, 2018 Setting up the second half, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×75 (25 kick/50 single arm drill) 4×50 (25 rhythm drill/25 swim max DPS) 4×25 swim, build to fast Focus on left side/right side stroke symmetry (600/1200) Main set: 1×400 on cruise+20… Read More ›
Workout for Thursday, April 26, 2018
Thursday, April 26, 2018 100-200-300 progressions for IM and stroke work with Chris and Cameron Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length nonfree kick 4×50 drill, one each stroke 1×300 swim, every 3rd length nonfree (800/1400) Main set: 1×100 nonfree on cruise+30 sec 1×200 free on cruise+10 sec 6×50… Read More ›
Workout for Wednesday, April 25, 2018
Wednesday, April 25, 2018 Working strong finishes a couple of ways, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 20×50 4 on cruise+5 sec 1 on cruise 3 on cruise+5 sec 2 on cruise 2 on cruise+5 sec 3 on cruise 1 on cruise+5 sec… Read More ›
Workout for Thursday, April 19, 2018
Thursday, April 19, 2018 IMs, focusing on one stroke at a time, with Chris and Cameron Warm up: 600 choice (600/600) Drill set: 4×150 #1 swim freestyle, max DPS #2 kick 50 Fly/50 Back/50 Breast #3 swim freestyle, max DPS #4 drill 50 Fly/50 Back/50 Breast 4×100 (50 kick/50 drill) One each stroke… Read More ›
Workout for Wednesday, April 18, 2018
Wednesday, April 18, 2018 Old school pace work with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 1×200 drill, alternating single arm drill and rhythm drill by 50s 6×50 on cruise+5 sec #1-3 swim max DPS #4-6 descend (800/1400) Main set: 3×600 “backwards… Read More ›
Workout for Wednesday, April 11, 2018
Wednesday, April 11, 2018 Holding pace after an intensity spike, with Chris, Ryan and Tina warm up: 600 choice (600/600) drill set: 3×150 odds: 50 drill/50 swim/50 drill. Choice of single arm or rhythm drill, focusing on left side/right side stroke balance and symmetry. evens: 50 kick/50 swim/50 kick 3×50 Golf on cruise+10 sec (600/1200)… Read More ›
Workout for Thursday, April 5, 2018
Thursday, April 5, 2018 Perchance to focus on some strokes, with Chris and Cameron Warm up: 600 choice (600/600) Drill set: 2×150 free #1 50 drill/50 kick/50 drill #2 50 swim/50 kick/50 swim 2×150 nonfree #1 50 drill/50 kick/50 drill #2 50 swim/50 kick/50 swim 4×50 swim (25 max DPS/25 build) One each… Read More ›
Workout for Wednesday, April 4, 2018
Wednesday, April 4, 2018 Using short interval pace work to build a faster distance swim, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×100 (25 kick/50 drill/25 swim) 1×75 (25 kick/50 drill) 1×50 (25 kick/25 drill) 1×25 kick 1×100 (25 kick/50 drill/25 swim) 1×75 (50 drill/25 swim) 1×50… Read More ›
Workout for Saturday, March 31, 2018
Saturday, March 31, 2018 Building into longer stroke work, with Chris and Kate Warm up: 600 choice (600/600) Drill set: 1×200 free (25 drill/25 swim max DPS) 4×50 kick, choice of strokes, build 1×200 IM (25 drill/25 swim max DPS) 4×50 (25 kick/25 drill), choice of strokes and drills 1×200 (25 build nonfree/25… Read More ›
Set for Thursday, March 29, 2018
Thursday, March 29, 2018 Picking your spots, with Chris and Cameron Warm up: 600 choice (600/600) Drill set: 4×150 (50 kick/50 drill/50 swim max DPS) One each stroke in reverse IM order. Choice of drills (ask your coach for suggestions if needed) 8×25 swim Odds: choice of strokes, max DPS Evens: one each… Read More ›
Set for Wednesday, March 28, 2018
Wednesday, March 28, 2018 Building the back half with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 3×100 (25 kick/50 drill/25 swim) Drill is either Single Arm drill or Rhythm drill, focusing on left side/right side stroke symmetry and balance 4×50 (25 swimming with hands in a fist/25 Maximum Distance… Read More ›
Workout for Saturday, March 24, 2018
Saturday, March 24, 2018 Count to 10 with Chris and Cameron warm up: 600 choice (600/600) drill set: 4×200 #1 25 free/25 nonfree #2 50 kick/50 swim, choice of strokes #3 50 kick/50 drill, choice of strokes and drills (we are doing nonfree today. Hint hint) #4 200 swim, nonfree or IM (800/1400) main set:… Read More ›
Workout for Wednesday, March 21, 2018
Wednesday, March 21, 2018 Weaponizing your legs on a distance set, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 3×150 (50 swim/50 kick/50 swim) 4×50 drill Odds: Single arm drill Evens: Rhythm drill 6×25 swim Odds: breathing every 3rd stroke Evens: breathing every 5th stroke Today’s drill set is… Read More ›
Workout for Saturday, March 17, 2019
Saturday, March 17, 2018 Bigger stroke distances with legwork, with Chris and Griff Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/50 drill), one each stroke 8×25 swim, 2 each stroke Odds—maximum distance per stroke Evens—build (800/1400) Main set: Part 1: 3×200 nonfree on cruise+30… Read More ›
Workout for Thursday, March 15, 2018
Thursday, March 15, 2018 Adapting a Cody Miller (2016 USA Olympian) set to MVM, with Chris and Griff warm up: 600 choice (600/600) drill set: 6×150 #1-2 50 swim/50 kick/50 swim #3-4 50 drill/50 swim/50 drill #5-6 swim, building each 50 odds are freestyle, evens are nonfree (900/1500) main set: 4×50 nonfree, uptempo pace on… Read More ›
Workout for Wednesday, March 14, 2018
Wednesday, March 14, 2018 Legging it through a distance set, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length backstroke 4×50 drill Odds: single arm drill Evens: rhythm drill 4×25 swim build (600/1200) Main set: 5×100 with 10 sec rest #1 100 swim #2 … Read More ›
Workout for Sunday, March 11, 2018
Sunday, March 11, 2018 Distance while deemphasizing the arms and upper body, with Chris Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length rhythm drill 4×50 kick, build 4×75 (50 single arm drill/25 swim max distance per stroke) 8×25 swim build Odds-breathe to your left side Evens-breathe to your right… Read More ›
Workout for Thursday, March 8, 2018
Thursday, March 8, 2018 Sneaking in some leg work on stroke day with Chris and Cameron Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 1×300 swim, every 3rd length nonfree 4×50 drill, one each stroke 4×25 swim build, one each stroke (900/1500) Main set: Three rounds of:… Read More ›
Workout for Wednesday, March 7, 2018
Wednesday, March 07, 2018 Working from descending to even pacing, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300, every 3rd length kick 4×50 drill Odds: single arm drill Evens: rhythm drill Focus on left side/right side stroke balance and symmetry 4×25 swim, build to fast (600/1200) Main… Read More ›
Workout for Thursday, March 1, 2018
Thursday, March 1, 2018 Descending the descend, with Chris and Kate Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 1×300 swim, every 3rd length nonfree swim 4×75 (25 kick/25 drill/25 swim) one each stroke 4×25 swim build, one each stroke (1000/1600) Main set: 4×50 free #1 on… Read More ›
Workout for Wednesday, February 28, 2018
Wednesday, February 28, 2018 Distance, with a focus on streamlining and body alignment, with Chris and Tina 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 Focus on left side/right side symmetry and body balance (500/1100) Main… Read More ›
Workout for Saturday, February 24, 2018
Saturday, February 24, 2018 A walk-through of Chris’s Arizona Senior Olympics program, with Chris and Kate Warm up: 600 choice (600/600) Drill set (sort of): 4×100 free on cruise+10 sec, descend 1-4 3×100 nonfree on cruise+25 sec, max distance per stroke 2×100 free on cruise+5 sec, descend 1-2 1×100 nonfree on cruise+20 sec, build… Read More ›
Workout for Thursday, February 22, 2018
Thursday, February 22, 2018 Sneaking legwork into a stroke set, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 4×75 free (25 kick/25 drill/25 swim max DPS) Odds: drill is single arm drill Evens: drill is rhythm drill 4×50 drill, choice of nonfree 4×25 swim build, choice of nonfree strokes (600/1200)… Read More ›
Workout for Wednesday, February 21, 2018
Wednesday, February 21, 2018 Descending to a pace, with Chris, Ryan and Tina 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 1×200 swim, breathing 25 left side/25 right side/50 bilaterally Focus on left side/right side… Read More ›
Saturday (2/17) Workout
Stroke & Free Warm up 1 x 200 kick / swim by 25 8 x 50 swim des 1-4, 5-8 8 x 25 build 2 of each stroke (800) Main Set 4 rounds 1 x 125 Free +5 1 x 75 IM (fly/Bk/Br by 25) +15 6 x 100 +15 25 Free / 50 non-Free… Read More ›
Workout for Sunday, February 18, 2018
Sunday, February 18, 2018 Big distance with Chris warm up: 600 choice (600/600) drill set: 6×100 (25 kick/50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill Focus on left side/right side stroke symmetry (600/1200) main set: 1×500 on cruise 2×400 on cruise+20 breathe 25 left/25 right/50 bilaterally 3×300 #1 swim… Read More ›
Workout for Thursday, February 15, 2018
Thursday, February 15, 2018 IMs, one stroke at a time, with Chris and Ryan Warmup: 600 choice (600/600) First set: 12×100 free #1-3 on cruise+15 sec #4-6 on cruise+10 sec #7-9 on cruise+5 sec #10-12 on cruise We’re doing things in a different order today, working the kick and drills into the main… Read More ›
Workout for Monday, February 12, 2018
Monday, February 12, 2018 Bringing the hammer down, old school style, with Chris and Tina Warm up: 600 choice (600/600) Drill set: 4×50 on cruise+10 sec, descend 1-4 1×200 (50 kick/50 single arm drill) 1×200 (50 kick/50 rhythm drill) 1×200 (50 breathing to the right/50 breathing every 3rd stroke/50 breathing to the left/50 breathing… Read More ›
Freestyle workout, 2-14-2018
Drill set: 1 x 100 kick 1 x 200 catch-up, swim by 25s 1 x 300 non-free, free by 25s 600 Main set: 1 x 500 +10 with fins 2 x 250 +5 neg. split 1 x 400 +10 pull 2 x 200 +5 neg. split 1 x 300 +10 no gear 2 x 150… Read More ›
Workout for Thursday, February 8, 2018
Thursday, February 8, 2018 IM happy. R U? with Chris and Ryan warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/50 drill). One each stroke 4×50 (25 drill/25 swim). One each stroke (800/1400) main set: 4×25 your least favorite stroke on cruise+15 sec 1×100 IM,… Read More ›
Workout for Wednesday, February 7, 2018
Wednesday, February 7, 2018 Old school backwards descending 500s, with Chris, Ryan and Tina warm up: 600 choice (600/600) drill set: 6×100 odds: kick evens: single arm and/or rhythm drill 4×100 free on cruise (1000/1600) main set: 4×500 #1 on cruise+45 sec #2 on cruise+30 sec #3 on cruise+15 sec #4 on… Read More ›
Workout for Thursday, February 1, 2018
Tuesday, February 1, 2018 Sneaking some freestyle work into a stroke set that focuses on your choice of stroke or IM, with Chris and Ryan warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 1×200 IM drill 4×75 (25 kick/25 drill/25 swim), one each stroke (800/1400) main set: 4×100 nonfree on… Read More ›
Workout for Thursday, January 25, 2018
Thursday, January 24, 2018 Sneaking some legwork in via the back door, with Chris and Ryan warm up: 600 choice (600/600) Get fired up set: 9×100 free #1-3 on cruise+10 sec, descend 1-3 #4-6 on cruise+5 sec, descend 4-6 #7-9 on cruise, descend 7-9 (900/1500) main set: Part 1: 4 Rounds of: 1×25 kick 1×50… Read More ›
Workout for Wednesday, January 24, 2018
Wednesday, January 24, 2018 A bit of race pace training for distance work, with Chris, Ryan and Tina warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length kick 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×25 odds: breathe to the right side evens: breathe… Read More ›
Workout for Thursday, January 18, 2017
Thursday, January 18, 2018 Stroke or IMs, and that’s only the half of it, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick On the 50s swim, count strokes on the first 25, and take 1 fewer on the second 25. 4×50 drill, one each stroke… Read More ›
Workout for Wednesday, January 17, 2018
Wednesday, January 17, 2018 Sneaking fast bursts into a distance set, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length streamlined kick without a board 4×75 (50 single arm drill/25 swim) Focus on left side/right side stroke balance 4×25 swim build (700/1300) Main set: 1×500… Read More ›
Workout for Thursday, January 11, 2018
Thursday, January 11, 2018 A thoughtful muscle IM set with Chris and Ryan warm up: 600 choice (600/600) drill set: 4×200 #1 25 free/25 nonfree #2 200 IM kick #3 200 IM drill #4 25 nonfree/25 free. Build the nonfree, and perfect technique on the free (800/1400) main set: 3×200 IM or nonfree on cruise+30… Read More ›
Workout for Wednesday, January 10, 2018
Wednesday, January 10, 2018 Back to the future with a backwards descend set, with Chris, Ryan and Tina warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 2×100 (25 kick/50 drill/25 swim) #1 drill is single arm drill #2 drill is rhythm drill The focus is on left/right stroke balance and… Read More ›
Workout for Saturday, January 6, 2018
Saturday, January 6, 2018 A “Big Mac” stroke and IM workout, with Chris and Kate Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/50 drill) One each stroke. Choice of drills 1×300 swim, every 3rd length nonfree 4×25 swim build, one each stroke (1000/1600) Main… Read More ›
Saturday 12/30 Practice
Little Bit of Everything Warm Up 4 x 50 Scull / Kick 4 x 50 Build 8 x 25 2 of each stroke IM order (600) Main Set 2 Rounds: 2 x 200 +20 3 x 150 +15 4 x 100 +10 5 x 50 +5 Rd 1: Odd swims: Free Even swims: IM /… Read More ›
Thursday 12/28
IM and Stroke Warm Up 200 Free Choice 4 x 50 Kick Build 8 x 25 Choice Build Work on good streamlines on each wall (600) Main Set 8 Rounds: 125 75 Free Odd Rounds: 125 IM +20 (Double up Stroke by odd round) 75 Free on Cruise Even Rounds: 125 Free on Cruise 75… Read More ›
Wednesday 12/27 Workout
Sprint Wednesday 12/27 Warm Up 200 Free Choice 4 x 50 Scull / Kick 8 x 25 Build (600) Main Set 8 Rounds 4 x 50 +20 E/F, F/E, 50 Fast, 50 Easy 4 x 25 +10 Odd: Easy Evens: Fast Odd Rounds: Free Even Rounds: IM or Stroke (2400 / 3000) 400 Choice (kick,… Read More ›
Workout for Thursday, January 4, 2018
IM work, focusing on the stroke details, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 6×100 freestyle #1-2 on cruise+15 sec #3-4 on cruise+10 sec #5-6 on cruise+5 sec Stretch it out and get warmed up. 4×75 (25 kick/50 stroke drill) One each stroke, choice of drills 4×25 swim build One… Read More ›
Workout for Monday, January 1, 2018
Monday, January 1, 2018 Resolution workout with Chris and Kate 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. Choice of drills (700/1300) Main set: Repeat 16×25 nonfree on cruise+10 sec Easy 1×400 free, breathing every 3rd stroke Seven 7×150 on cruise+20 sec… Read More ›
Workout for Thursday, December 21, 2017
Thursday, December 21, 2017 An IM Christmas Tree with Chris and Ryan warm up: 600 choice (600/600) drill set: 1×200 swim max DPS odd lengths free, even lengths nonfree 4×75 (25 kick/50 drill) one each stroke 4×25 max DPS, trying to nail each wall at perfect extension, choice of nonfree strokes 4×50 swim (25 nonfree… Read More ›
Workout for Wednesday, December 20, 2017
Wednesday, December 20, 2017 Technical Distance work without a pace clock, with Chris, Ryan and Tina warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 odds–streamline kick without a board, building to fast evens–single arm drill or rhythm drill, focusing on left/right symmetry and balance 4×50 swim Count your strokes… Read More ›
Monday, 12/18/2017
Warm-up 400 – gentle descend, loosen up arms 100 kick 4 x 50 drill/swim by 25 Main-Set Put on Your FINS! 1 x 100 +5 1 x 100 -5 1 x 100 +5 2 x 100 -5 1 x 100 +5 3 x 100 -5 100 EZ Now – without fins! 8 x 50 on… Read More ›
Workout for Thursday, December 14, 2017
Thursday, December 14, 2017 Turn Turn Turn IMs with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 6×100 Odds are freestyle, max DPS Evens are IM. The first IM is kick, the second is drill, and the third is swim max DPS (600/1200) Main set: Notice the 3-6-9 pattern here. … Read More ›
Workout for Wednesday, December 13, 2017
Wednesday, December 13, 2017 Uptempo bursts in a broken 1650 with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length rhythm drill 4×75 (50 single arm drill/25 swim max DPS) 4×25 swim build Today’s drill set focus is stroke symmetry/left side-right side balance (700/1300) Main… Read More ›
Workout for Thursday, December 6, 2017
Thursday, December 6, 2017 The IMs just keep on rolling, with Chris and Griff warm up: 600 choice (600/600) drill set: 1×200 swim (50 free/50 nonfree) 4×75 (25 kick/50 drill) one each stroke 4×50 swim (25 nonfree/25 free) 4×25 swim build to fast, one each stroke (800/1400) main set: 4 rounds of: 1×25 1×50 1×75… Read More ›
Workout for Wednesday, December 12, 2017
Wednesday, December 6, 2017 Get your head in the game, use your rest and build, Build, BUILD! With Chris, Kate and Tina. Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 3×50 single arm drill Focus on left side/right side stroke balance and symmetry 4×25 pitch drill Focus on… Read More ›
Workout for Wednesday, November 29, 2017
Wednesday, November 29, 2017 Descending to a pace, and then holding it (with help from our friends), with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×50 drill Odds are single arm drill, evens are rhythm drill. Focus on left side/right side stroke balance… Read More ›
Sunday Workout (11/26)
Warm Up 400 Swim 200 Kick 200 Non-free choice 8 x 50 Drill Odds: Kate’s Catch up Evens: Over kick (1200) Main Set 300 Buoy only 3 x 100 no gear swim +15 400 Paddles only 4 x 100 “ “ +10 500 Paddles and Buoy 5 x 100 “ “ on Cruise… Read More ›
Saturday 11/25 Workout
With coach Ryan and Kate Warm up 300 every 3rd Scull 200 Kick choice 200 non-free choice 6 x 50 build Choice (1000) Main Sets 4 rounds: 1 x 200 free Moderate +15 1 x 50 Strong +10 2 x 25 +10 1: build 2: fast 50s and 25s one of each stroke IM order… Read More ›
Workout for Wednesday, November 22, 2017
Wednesday, November 22, 2017 Picking up the pace by picking up the technique, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×75 (50 single arm drill/25 swim) Focus on left side/right side stroke balance and symmetry 4×25 pitch drill Focus on front to back balance in the stroke. Work… Read More ›
Workout for Saturday, November 18, 2017
Saturday, November 18, 2017 Nonfree with a choice of focus, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length nonfree 4×50 drill, one each stroke 1×200 (25 swim/25 kick) 4×25 swim, build. One each stroke (800/1400) main set: 4×100 nonfree on cruise+30 sec 1×200 moderate free on cruise+15… Read More ›
Workout for Thursday, November 16, 2017
Thursday, November 16, 2017 Strokework—perchance to focus, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 300 swim, every 3rd length kick 4×50 drill, one each stroke 300 swim, every 3rd length nonfree (800/1400) Main set: Part 1: 4×25 nonfree on cruise+15 sec, descend 1-4 1×50 moderate free 2×50 nonfree… Read More ›
Workout for Wednesday, November 15, 2017
Wednesday, November 15, 2017 Strong down the middle, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×200 free (25 pitch drill/25 swim) Work on establishing balance in the water 4×75 (50 drill/25 kick) Select drills that focus on left side/right side balance, such as variations on single arm and… Read More ›
Workout for Sunday, November 12, 2017
Sunday, November 12, 2017 Spike and Settle distance with Chris warm up 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/50 drill) Drills are either single arm or rhythm drill. Focus on left side/right side balance and stroke symmetry. 4×50 (25 swim/25 pitch drill) Use these to dial in your… Read More ›
Workout for Thursday, November 9, 2017
Thursday, November 9, 2017 Stroke work, with a softer hammer this time, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×100 free 1×50 nonfree kick 1×100 free 2×50 nonfree #1 kick #2 drill 1×100 free 3×50 nonfree #1 kick #2 drill #3 swim 1×100 nonfree 1×50 kick,… Read More ›
Workout for Wednesday, November 8, 2017
Wednesday, November 8, 2017 The uphill grind, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 6×150 Odds: 50 kick/50 single arm drill/50 swim max DPS. Focus on left side/right side stroke balance Evens: 25 pitch drill/50 swim/25 pitch drill/50 swim. Focus on swimming”downhill.” (900/1500) Main set: 1×100 on… Read More ›
Workout for Sunday, November 5, 2017
Sunday, November 5, 2017 Downhill distance with Chris warm up: 600 choice (600/600) drill set: 3×300 #1 every 3rd length nonfree #2 every 3rd length kick #3 50 drill/25 swim You know my favorite drills–the ones that emphasize balance stem to stern, and left to right. 6×50 #1-3 25 pitch drill/25 swim #4-6 descend Pitch… Read More ›
Workout for Saturday, November 4, 2017
Saturday, November 4, 2017 Stroke and free, inside and out, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (25 kick/25 drill/25 swim), one each stroke 4×25 kick, one each stroke 4×50 (25 drill/25 swim build), one each stroke (600/1200) main set: 1×200 free on cruise+10 sec, moderate 3×100 nonfree on cruise+30… Read More ›
Workout for Thursday, November 2, 2017
Thursday, November 2, 2017 Sneaking in some kick and uptempo stroke work with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 4×200 #1 swim, max DPS, choice of strokes #2 odd lengths nonfree kick. Even lengths swim, choice #3 odd lengths nonfree drill. Even lengths swim, choice #4 odd lenths nonfree… Read More ›
Workout for Wednesday, November 1, 2017
Wednesday, November 11, 2017 Distance sandwiches with Chris, Ryan and Tina warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×75 odds: 50 single arm drill/25 pitch drill evens: 50 rhythm drill/25 pitch drill 4×25 swim, build (700/1300) main set: 1×300 moderate on cruise+10 sec 1×400 uptempo on cruise 1×300 moderate on… Read More ›
Workout for Saturday, October 28. 2017
Saturday, October 28, 2017 Backwards to technical focus on the nonfree strokes, with Chris and Kate warm up: 600 choice (600/600) first set: 12×100 freestyle #1-2 on cruise+10 sec #3 on cruise #4-5 on cruise+10 sec #6-7 on cruise #8-9 on cruise+10 sec #10-12 on cruise (1200/1800) main set: 1×200 nonfree (25 kick/25 swim) 1×200… Read More ›
Friday 10/27/2017
Warm-up 8 x 25 : work on streamlines! Kick off those walls! 2 x 100 DRILL – mix up the drills, work on your stroke! 200 Build – start slow, finish strong Main Set 2 Rounds 1 x 75 uptempo + 20 2 x 25 FAST + 30 1 x 75 uptempo + 20 2… Read More ›
Workout for Thursday, October 26, 2017
Thursday, October 26, 2017 Yuck! 400 IMs! with Chris and Ryan warm up: 600 choice (600/600) drill set: 1×400 swim 4×100 IM odds kick, evens drill (800/1400) main set: Today’s set is focused on technique. The freestyle intervals are modest, so take your time. 2×300 free on cruise+20 sec 1×400 IM (25 kick/25 swim) 3×200… Read More ›
Workout for Wednesday, October 25, 2017
Wednesday, October 25, 2017 Working uptempo finishes on longer swims with Chris, Ryan, and Tina. Warm up: 600 choice (600/600) Drill set: 300 swim, every 3rd length kick 4×75 Odds: 50 kick/25 swim Evens: 50 drill/25 swim 4×25 swim, descend 1-4 4×50 Odds: kick Evens: drill 4×25 descend 1-4 to a faster pace… Read More ›
Sunday 10/23 Workout
Sunday 10/23 Workout Easy Sunday Warm Up 8 x 50 Build +10 (400) Main Set Choice of interval and effort 1 x 500 2 x 400 3 x 300 4 x 200 5 x 100 (3500/3900) Extra 8 x 50 Kick Build +15 1 x 300 Pull breath 3,5,3 by 100 (700/4600)
Saturday 10/22 Workout
Saturday 10/22 IM / Free Warm Up 1 x 300 every 3rd stroke non-free 8 x 50 Build 1-4 kick 5-8 IM swim 1 x 200 Choice (900) Main Set Rd:1 Descend free swim effort by swim 1 x 200 Free on Cruise 1 x 200 IM +20 1 x 150 Free on C 1… Read More ›
Saturday 10/14 Workout
Saturday (10/14) Warm Up 1 x 200 Swim 8 x 50 Kick 8 x 50 RIMO (1000) Main Set 5 Rounds: 4 x 100 +15 Des 1-4 One round of each stroke, round 5 IM or Choice (2000/3000) Extra 2 rounds: Descend effort by swim 200, 150, 100, 50 Rd 1 Kick Rd 2… Read More ›
Sunday 10/8 Workout
Sunday (10/8) Warm Up 1 x 300 Every 3rd lap Scull 2 x 200 #1 Kick #2 Build Swim 8 x 25 Work on long streamlines off each wall (900) Main Set 10 x 200 +10 Des #1-3, 4-6, 7-9, 10 easy #3,6,9 Des 1-3 (2000/2900) Kick 4 Rounds 2 x 25 Fast kick 50… Read More ›
Saturday 10/7 Workout
Saturday (10/7) Warm Up 1 x 200 DPS 8 x 50 +15 #1-4 Drill / Swim by 25 #5-8 Swim Build 4 x 100 +10 Des 1-4 (1000) Main Set 4 Rounds: 3 x 50 +15 Fly/bk, bk/br, br/fr by 50 1 x 200 on Cruise 3 x 50 +20 Choice of Stroke Strong (2000/3000)… Read More ›
Workout for Thursday, October 19, 2017
Thursday, October 19, 2017 Coming at your favorite nonfree stroke from two directions, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, very 3rd length kick 4×100 IM Odds—kick the Fly and Breast, drill the Back and Free Evens—drill the Fly and Breast, kick the Back and Free 4×25… Read More ›
Friday 10/20/2017
Warm-up 300 every 3rd length non free 4 x 75 kick/drill/swim 2 x 25 scull Main Set Two Rounds: 10 x 25 FAST + 30 1 x 50 EZ 1 x 150 gentle build to slightly uptempo (still recovery) 100 FAST For TIME! 100 EZ Dessert 4 x 50 kick (easy/fast, fast/easy, all easy, all… Read More ›
Monday 10/16/2017
Warm-up 1 x 300 – every 3rd length nonfree 8 x 50 – odds: swim/kick, evens: swim/drill 6 x 25 – work on streamlines Main Set Threshold set! 1 x 100 +5 1 x 100 -5 1 x 100 +5 2 x 100 -5 1 x 100 +5 3 x 100 -5 Recovery! 200 EZ… Read More ›
Workout for Wednesday, October 18, 2017
Wednesday, October 18, 2017 Inverting intervals and distances with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 4×100 (25 kick/50 drill/25 swim max DPS) You know my favorite drills—rhythm drill and single arm drill, each focusing on core engagement and balanced body rotation. 4×50 swim Golf on cruise+10 sec 4×25 swim… Read More ›
Workout for Thursday, October 12, 2017
Thursday, October 12, 2017 A lower intensity stroke and IM day, due to the smoke from the Wine Country Fires, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×200 swim, choice of strokes, max DPS 1×200 IM kick 1×200 IM drill 4×50 swim, max DPS, one each stroke in IM… Read More ›
Workout for Wednesday, October 11, 2017
Wednesday, October 11, 2017 Sneaky 400s with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×100 (25 kick/50 drill/25 swim) Drills are either single arm drill or rhythm drill, focusing on balanced body rotation 4×50 swim Golf on cruise+10 sec 4×25 build to fast (700/1300) Main set: 1×300 on… Read More ›
Workout for Thursday, October 5, 2017
Thursday, October 5, 2017 Stretch and Press IMs with Chris and Ryan warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 drill, one each stroke 4×25 swim build, one each stroke (600/1200) main set: 8×25 nonfree on cruise+15 sec, max DPS and perfect technique 4×100 nonfree on cruise+30 sec, descend… Read More ›
Friday, 10/6/2017
Warm-up 4 x 50 swim/skull 4 x 50 swim/kick 2 x 100 – drill (mix up the drills, work on your stroke) 4 x 25 – focus on streamlines off each wall Main-Set : This isn’t technically a real sprint set, more like speed play. We’ll play with different speeds and have some fun with… Read More ›
Workout for Wednesday, October 4, 2017
Wednesday, October 4, 2017 Descending 400s (and then some) with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 1×200, alternating 50 single arm drill/50 swim max DPS Focus on balanced body rotation 4×25 pitch drill, building each one As your body position improves through… Read More ›
Workout for Saturday, September 2, 2017
Saturday, September 2, 2017 HUNDREDS HUNDREDS HUNDREDS! (use your best Jan Gabriel voice to say that) with Chris and Kate warmup: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×100 IM odds: kick fly/drill back/kick breast/drill free evens: drill fly/kick back/drill breast/kick free 4×50 nonfree on cruise+15 sec, build (800/1400) main… Read More ›
Workout for Thursday, September 28, 2017
Thursday, September 28, 2017 Stroke and IM stuff where we use your legs (remember those?), with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 4×50 free on cruise+10 sec, descend 1-4 4×100 IM Odds—kick the short axis strokes (fly and breast) and drill the long axis strokes (back and free) Evens—drill… Read More ›
Workout for Wednesday, September 27, 2017
Wednesday, September 27, 2017 Pacing 500s, however they’re broken up, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300, every 3rd length kick 6×50 drill Odds—drill is single arm drill Evens—drill is rhythm drill Focus on balanced body rotation 4×25 pitch drill Focus on body position and pressing the T… Read More ›
Friday 9/22
Warm-up 1 x 200 – every fourth length uptempo 4 x 75 – 25 kick/50 drill 4 x 25 swim build Main Set: 4 Rounds 2 x 75 uptempo 2 x 50 FAST 1 x 100 EZ Round 1: Buoy only. Work on arm extension and throwing arms over your head fast to minimize time… Read More ›
Workout for Thursday, September 20, 2017
Thursday, September 20, 2017 IMs and Stroke focus with Chris and Chris warm up: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×75 (25 kick/50 drill), one each stroke 4×25 swim, build. One each stroke (600/1200) main set: 6×200 nonfree or IM on cruise+40 sec #1 straight, max DPS #2 50… Read More ›
Wednesday, September 20, 2017
Wednesday, September 20, 2017 Spike it and then stretch it out to hold it together, with Chris, Griff and Tina Warm up: 600 choice (600/600) Drill set: 4×75 (50 single arm drill/25 kick) 4×50 on cruise+10 sec, descend 1-4 4×75 (25 kick/25 rhythm drill/25 swim max DPS) The drills focus on core engagement… Read More ›
Workout for Sunday, September 10, 2017
Sunday, September 7, 2017 Distance, and I REALLY REALLY mean it! with Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×75 (25 6-count drill, 25 4-count drill, 25 2-count drill) The focus of this drill is on balance and streamlining 4×25 swim build (700/1300) main set: 4×800 #1 straight… Read More ›
Workout for Saturday, September 9, 2017
Saturday, September 9, 2017 Stroke work with some new drills, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 free on cruise+10 sec, descend 1-4 8×25 drill #1-2 Butterfly LRB drill (1 stroke Left side/1 stroke right side/1 stroke both arms) This drill focuses on undulation of the core and articulation of… Read More ›
Workout for Thursday, September 7, 2017
Thursday, September 7, 2017 An inverted stroke workout, with a 1-3-5 flavor, with Chris and Ryan warm up: 600 choice (600/600) set#1: 1×400 (50 free/25 stroke) Suggested–strokes in IM order 3×200 IM #1 25 kick/25 swim #2 25 drill/25 swim #3 swim 5×100 stroke or IM on cruise+30 sec descend 1-3-5. #2 and 4… Read More ›
Workout for Wednesday, September 6, 2017
Wednesday, September 6, 2017 Picking up the pace (but do it moderately), with Chris, Ryan and Tina warm up: 600 choice (600/600) drill set: 4×50 (25 kick/25 swim) 4×25 pitch drill 4×50 drill odds are single arm drill; evens are rhythm drill 4×25 pitch drill 4×50 free on cruise+10 sec, descend 1-4 A reminder–pitch… Read More ›
Friday (9/8) Workout
Warm Up 6 x 50 Swim Des 1-3, 4-6 8 x 50 kick +15 1 x 200 Choice Swim (900) Main Set 4 x (4 x 50) +20 E/F, F/E, 50 Fast, 50 Easy 4 x 4 x 25 +20 Odds Moderate Evens Fast 200 Stretch Out (1200/2100) Fins + Paddles 8 x 50 +25… Read More ›
Tuesday (9/5) Workout
Tuesday Workout with Coach Ryan and Coach Kate WARM UP 1 x 300 Every 3rd length Stroke 4 x 50 Scull / kick IMO 1 x 200 RIMO (Reverse IM order) Drill (700) Main Set 4 Rounds: 1 x 125 IM +20 1 x 75 Free +15 3 x 50 Des 1-3 to Strong +20… Read More ›
Monday (9/4) Labor Day Workout
Monday (9/4), Labor Day Workout with Coach Ryan and Coach Kate WARM UP 1 x 200 DPS 4 x 50 Scull / Kick 4 x 50 Des 1-4 (600) MAIN SET 3 Rounds: 1 x 200 +20 4 x 50 +15 Des 1-4 1 x 500 +20 No Gear 2 Rounds: 1 x 100 +20… Read More ›
Workout for Saturday, September 2, 2017
Saturday, September 2, 2017 IMs, general to specific focus, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 1×300 IM (50 drill/25 swim max DPS) pick a drill that focuses on something you need to work on. If you don’t know, ask your coach. 1×300 freestyle, every… Read More ›
Workout for Wednesday, August 30, 2017
Wednesday, August 30, 2017 Holding your tempo after an aerobic spike, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×75 (25 kick/25 pitch drill/25 swim) Pitch drill: first 1/3 of the length swimming uphill (as in an open water race while sighting), middle 1/3 level (as you normally swim… Read More ›
Tuesday 8/29 Workout
Stoke Work and IM Transtion Warm up 3 x 4 x 50 1-4 Free Build 5-8 Scull / Kick by 25 9-12 One of Each stoke IM order 1 x 200 Choice (800) Main Set 6 Rounds 1 x 50 Uptempo Stroke +15 1 x 100 50/50 Stroke +20 1 x 50 Uptempo Stroke +15… Read More ›
Workout for Sunday, August 27, 2017
Sunday, August 27, 2017 Extending distances on pace work, with Chris Warm up: 600 choice (600/600) Drill set: 300 swim, every 3rd length kick 4×100 (25 kick/50 drill/rest 5 sec/25 swim build) Choice of strokes and drills 6×50 Golf on cruise+15 sec #1-3 freestyle, #4-6 choice of strokes (1000/1600) Main set: 4×50… Read More ›
Monday workout 8/28/17
Drill Set: 1 x 300 every 3rd length backstroke 1 x 100 gallop/swim by 25s 1 x 100 rhythm/swim by 25s 1 x 100 catch-up/swim by 25s 600 Main Set: 1 x 400 free +10 moderate 2 x 200 free +10 negative split 4 x 100 free +10 descend 1-4 8 x 50 free +10… Read More ›
Saturday 8/26/17 Workout
Warm Up 600 Choice 600/600 Drill Set 4X50 25 Drill/ 25 Swim Focus on feeling the water Hand Drills: Pointer finger only rest of fingers closed OK sign Horns (thumb and pinky only) Piano (move fingers like playing piano while pulling) Keep focusing on feeling the water 200 Swim 2X100 IM Drill 600/1200… Read More ›
Workout for Wednesday, August 23, 2017
Wednesday, August 23, 2017 More on developing pace, with Chris, Ryan and Tina warm up: 600 choice (600/600) drill set: 3×50 free on cruise+10 sec, descend 1-3 3×75 (25 kick/50 single arm drill) 2×50 free on cruise+5 sec, descend 1-2 3×75 (25 kick/50 rhythm drill) 1×50 free, build to fast (750/1350) main set: 1×200 on… Read More ›
Thursday 8/24 IM workout
Drill set: 4 x 50 kick one each stroke RIMO (Reverse IM Order) 4 x 50 kick/drill one each stroke RIMO 4 x 50 drill/swim one each stroke RIMO 600 Main set: 3 rounds: 1 x 100 IM +20 1 x 100 free +15 1 x 50 stroke/free +10, stroke is uptempo 2 x 50… Read More ›
Workout for Tuesday, August 22, 2017
Tuesday, August 22, 2017 Thinking about technique and leg work for nonfree, with Chris and Griff Warm up: 600 choice (600/600) Drill set: 10×100 Odds: swim, moderate. Choice of strokes Evens: 25 kick/50 drill/25 swim, nonfreestyle Pick strokes that you either focus on or need work on, and drills appropriate to them. (1000/1600)… Read More ›
Workout for Thursday, August 18, 2017
Thursday, August 18, 2017 It’s all about walls and transitions, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/50 drill). One each stroke 1×300 swim, every 3rd length nonfree 4×25 swim build. One each stroke (1000/1600) Main set: 1×200 free, max… Read More ›
Workout for Wednesday, August 16, 2017
Wednesday, August 16, 2017 A pace set that sneaks up on you, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×75 (25 kick/50 choice of drills) 4×50 Golf on cruise+10 sec (500/1100) Main set: 4×25 with 5 sec rest 1×100 4×50 with 5 sec rest 1×200 4×75 with… Read More ›
Workout for Sunday, August 13, 2017
Sunday, August 13, 2017 The word of the day is “Fartlek,” but don’t say that in front of a pool full of 10 year olds, with Chris warm up: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×25 kick, build 3×50 free on cruise+10 sec, descend 1-3 4×25 single arm… Read More ›
Workout for Saturday, August 12, 2017
Saturday, August 12, 2017 Off and on stroke work with Chris and Kate Warm up: 600 choice (600/600) Drill set: 4×50 free on cruise+10 sec, descend 1-4 4×25 fly, odds kick, evens drill 3×50 free on cruise+10 sec, descend 1-3 4×25 back, odds kick, evens drill 2×50 free on cruise+10 sec, descend 1-2 4×25… Read More ›
Workout for Thursday, August 10, 2017
Thursday, August 10, 2017 Catching our breath with some stroke work, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 4×100 (25 kick/50 drill/25 swim) One each stroke in IM order 6×50 free on cruise+10 sec, descend 1-3, 4-6 8×25, build Odds nonfree on cruise+15 sec Evens: free on cruise+10 sec… Read More ›
Workout for Wednesday, August 9, 2017
Wednesday, August 9, 2017 Building Pace with Chris, Kate and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×50 drill (single arm or rhythm drill) 4×50 swim Golf on cruise+10 sec (700/1300) Main set: 4×50 on cruise+10 sec, descend 1-4 1×400 on cruise+15 sec 4×50 on cruise+5… Read More ›
Tuesday Workout 8/8
Front half and back half speed with Coach Ryan Warm up 3 x 4 x 50 1-4 free build 5-8 stroke / free by 25 9-12 stroke build 4 x 50 Kick build (800) Main Set 4 rounds Choice of stroke keep it the same entire round 2 x 50 Fast / Easy +15 2… Read More ›
Sunday, 8/6/2017
Warm-up 4 x 75 : 50 drill/25 swim (mix up your drills!) 4 x 50 : Build – get arms ready for some distance! 4 x 25 : work on streamline Main-Set 1 x 800 – find a strong, even tempo but don’t blow yourselves out – more to come 10 x 150 + 5… Read More ›
Friday, 8/4/2017
Warm-up 4 x 50 Drill (mix it up) 2 x 400 + 20 (gentle descend 1-2) 1 x 200 stretch out – mix up the strokes and get ready for what comes next! Main Set – Put on FINS! 1 x 100 +5 1 x 100 -5 1 x 100 +5 2 x 100 -5… Read More ›
Wednesday 8/2 Workout
Mixing it up with some sprint Warm up 4 x 50 Build 4 x 50 Scull / kick 4 x 50 build Choice (600) Main Set 2 rounds of 4 x 100 +30 Rd1: First swim is fast, 2nd swim Moderate Rd2: first swim moderate, 2nd swim fast (negative split) 1: 25-75 2: 50-50 3:… Read More ›
Thursday Workout 7/27
IM & IM Transitions With Coach Ryan and Chris C. Warm Up 4 x 50 free build 4 x 50 Scull / swim 4 x 50 reverse IM build (600) Main Set 2 rounds: 1 x 200 IM +20 3 x 50 +15 Fly/bk, bk/br, br/fr 2 x 100 IM +20 3 x 50 +… Read More ›
Workout for Saturday, July 29, 2017
Saturday, July 29, 2017 IM work with transitions and a little pop with Chris and Kate warm up: 600 choice (600/600) drill set: 1×200 swim, max DPS 4×100 (25 kick/50 drill/25 swim) one each stroke 4×50 free on cruise+10 sec #1 25 breathing to the right/25 breathing to the left #2 breathe every 3rd stroke… Read More ›
Workout for Wednesday, July 26, 2017
Wednesday, July 26, 2017 Gearing up for a 400m Free, with Chris, Kate and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length backstroke (Coach Chris’s favorite Freestyle drill—ask him why!) 4×50 drill Odds—single arm ddrill Even—rhythm drill Focus on core engagement and balanced body rotation 4×25 pitch drill… Read More ›
Tuesday 7/25 Workout
Short Stroke & IM with Coach Ryan and Kate Warm up 4 x 50 swim build 4 x 50 Scull / kick Reverse IM order 4 x 50 Swim IM order 1 x 200 Choice (800) Main Set 4 Rounds: 1 x 100 IM or Stroke +20 2 x 50 Same stroke +15 F/E and… Read More ›
Saturday 7/22/17 Workout
“It’s not always about a hard workout. Do yourself a favor and think about your swimming!” 600 choice warm up 600/600 warm up set 200 free: focus even lengths throw in a pause in your stroke and see if you are pushing back on the water rather than down or sideways 200 IM: focus on… Read More ›
Set for Wednesday, July 19, 2017
Wednesday, July 19, 2017 Coach Mo says “There’s nothing wrong with short stuff on a distance day, as long as you keep them moving!” with Chris, Kate and Tina warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 drill, odds single arm, and evens rhythm drill Focus on core engagement… Read More ›
Thursday 7/20 Workout
IM / Stroke day with Coach Ryan and Coach Chris Warm up 4 x 75 Scull / kick / swim Reverse IM order (RIMO) 8 x 50 Kick 2 of each + 15 1 x 200 Choice (900) Main Set 4 rounds 1 x 200 +20 50 easy 1 x 100 +15 50 easy Odd… Read More ›
Monday 7/17 Workout
Middle Distance Monday Workout Warm Up 4 x 75 Scull / kick / swim 4 x 50 Odd: easy Even: Strong 1 x 200 Free DPS (700) Main Set 2 x 300 +20 Des 1-2 2 x 200 +15 Des 1-2 2 x 100 +10 Des 1-2 100 Easy 1 x 300 +20 Strong 1… Read More ›
7/14 Friday Workout
Warm Up 4 x 75 Scull / kick / swim by 25 4 x 50 stroke / free by 25 (IM order) 4 x 50 build 4 x 25 Odds: fast evens: easy (800) Main Set 2 rounds: 1 x 200 +15 3 x 100 Rd 1 +5 Rd 2 C 1 x 200 +15… Read More ›
Workout for Thursday, July 13, 2017
Thursday, July 13, 2017 Focusing on your favorite nonfreestyle stroke, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 4×50 free on cruise+10 sec, descend 1-4 4×75 (25 kick/50 drill) One each stroke 4×25 build One each stroke (600/1200) Main set: 1×50 nonfree on cruise+15 sec 1×100 free, moderate, on… Read More ›
Workout for Wednesday, July 12, 2017
Wednesday, July 13, 2017 Holding pace while tightening the intervals, with Chris, Kate and Tina Warmup: 600 choice (600/600) Drill set: 4×75 (50 drill/25 swim) Drills are either single arm drill or rhythm drill 4×50 kick, build 4×50 swim on cruise+10 sec, descend 1-4 (700/1300) Main set: 1×300 on cruise+10 sec 2×150… Read More ›
Set for Sunday, July 9, 2017
Sunday, July 9, 2017 Distance with specific focus points with Chris warm up: 600 choice (600/600) First set (we’re a little out of our usual order today): 2 rounds of 4×100 in each round: #1 on cruise+15 sec #2 on cruise+10 sec #3 on cruise+5 sec #4 on cruise (800/1400) main set:… Read More ›
Set for Saturday, July 8, 2017
Saturday, July 8, 2017 Big minisets with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×75 (50 drill/25 kick), one each stroke drills: Fly, Back and Free–2 stroke rhythm drill, focusing on core engagement; breast–2 streamlined kicks/1 pull. Focus on getting lined up directly… Read More ›
Set for Thursday, July 6, 2017
Thursday, July 6, 2017 Cleaning up IMs, stroke by stroke, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 4×200 #1 free, breathing 25 left side/25 right side/50 every 3rd stroke Focus on stroke symmetry and balance #2 IM (25 streamlined kick without a board/drill) Drills are 2 stroke rhythm drill for… Read More ›
Set for Wednesday, July 5, 2017
Wednesday, July 5, 2017 Picking up the Pace, with Chris, Kate and Tina Warm up: 600 choice (600/600) Drill set: 4×50 Golf on cruise+10 sec 4×75 (50 drill/25 kick) Odds: drill is single arm drill Evens: drill is rhythm drill 4×50 on cruise+10 sec, build (700/1300) Main set: 4×50 on cruise+10 sec,… Read More ›
Set for Wednesday, June 28, 2017
Wednesday, June 28, 2017 Open water pacing with Chris, Kate and Tina Warm up: 600 choice (600/600) Drill set: 4×75 (50 single arm drill/25 rhythm drill) Focus on core engagement and balanced body rotation 6×50 Odds kick, evens swim max DPS, reducing stroke counts 8×25 swim, descend 1-4, 5-8 (800/1400) Main set:… Read More ›
Tuesday June 27, 2017
Warm up 24 x 25 drill. 6 drills of each stroke FR – gallop drill BR – 2 kick, 1 pull BK – catchup drill (focus on putting arms in water at 10 and 2) FL – 3 kick, 1 pull Main Set 4 x 125 IM : 50 m of one stroke (1: FL,… Read More ›
Saturday 6/24/17 Workout
600 Choice Warm Up 600/600 Warm Up Set: 200 Swim 100 Kick 200 Pull 100 Swim 600/1200 Main Set: 4X150 swim (your best stroke):15 rest 50 Easy 650/1850 4X100 swim (your worst stroke):15 rest 100 Recovery Kick 450/2300 4X150 swim (your best stroke):15 rest 50 Easy 650/2950 4X100 swim (your worst stroke):15 rest 150 Recovery Kick… Read More ›
Friday, June 23, 2017
Warm-up 6 x 50 odds: swim/scull, evens: swim/kick 6 x 25 odds: streamlines, evens: drill 1 x 100 build slow to fast Main-Set 4 Rounds: R1 = Buoy only. R2 = Gear-Free. R3: Fins. R4: No Gear 1 x 100 uptempo good technique :RI 45 2 x 50 FAST :RI 45 4 x… Read More ›
Workout for Thursday, June 22, 2017
Thursday, June 22, 2017 Warm water stroke work, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick, choice of strokes 4×50 drill, one each stroke 4×25 swim build, one each stroke (600/1200) Main set: 1×200 free, breathing 25 L/25 R 4×100 nonfree on… Read More ›
Workout for Wednesday, June 21, 2017
Wednesday, June 22, 2017 USRPT with stretching it out in between, with Chris, Kate and Tina Warm up: 600 choice (600/600) Drill set: 6×75 Odds: 25 kick/50 single arm drill or rhythm drill Evens: 25 kick/50 swim max DPS 6×25 swim build (600/1200) Main set: 5×50 on cruise 1×100 with 30 sec… Read More ›
6/20 Tuesday Workout
Little bit of everything with Coach Ryan and Coach Kate Warm up 8 x 50 Odds: Scull / Swim Evens: kick / swim 1 x 200 Kick Choice (600) Main Set 4 rounds: 4 x 75 Rotating IM +15 3 x 50 Des 1-3 +20 (keep same Stroke for all 3) 1 x 200 moderate… Read More ›
Workout for Sunday, June 18, 2017
Sunday, June 18, 2017 Big Distance with Chris warm up: 600 choice (600/600) drill set: 4×125 (25 kick/50 drill/50 swim) odds: drill is single arm drill evens: drill is rhythm drill (500/1100) main set: 1×500 with 30 seconds rest 2×400 with 25 seconds rest 3×300 with 20 seconds rest 4×200 with 15 seconds rest 5×100… Read More ›
Friday, 6/16/2017
Warm-up 8 x 25 : work on streamlines off of each wall 2 x 100 : build slow to fast 4 x 50 : odds freestyle with dolphin kick – work on stroke extension and rotation evens swim down, kick back Main Set : 10 x 100 on 3 minutes First 100 : SPRINT Second 100 :… Read More ›
Workout for Thursday, June 15, 2017
Thursday, June 15, 2017 Sneaking some legwork into a stroke/IM set with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick. Choice of strokes 4×75 (50 drill/25 swim max DPS). One each stroke. Choice of drills 8×25, one pair each stroke Odds kick, evens swim max DPS… Read More ›
Workout for Wednesday, June 14, 2017
Wednesday, June 14, 2017 Open water simulation with Chris, Kate and Tina Warm up: 600 choice (600/600) Drill set: 5×100 (25 kick/50 drill/25 swim) Odds—drill is rhythm drill Evens—drill is single arm drill (500/1100) Main set: 1×200 moderate and steady pace 1×300 (50 uptempo/200 moderate/50 uptempo) 1×400 (100 uptempo/200 moderate/100 uptempo) 1×500… Read More ›
Workout for Saturday, June 3, 2017
Saturday, June 3, 2017 Kitchen sink Saturday, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 free on cruise+5 sec, descend 1-4 4×75 (25 kick/50 drill), one each stroke 4×50 (25 nonfree, build/25 free max DPS) on cruise+15 sec (700/1300) main set: 1×600, swum as: 3×200 nonfree on cruise+30-40 sec, build within… Read More ›
Set for Thursday, June 1, 2017
Thursday, June 01, 2017 Wally Stroke Work with Chris and Ryan Warmup: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/50 drill) one each stroke 4×25 swim, good streamlines off each wall. One each stroke (700/1300) Main set: 4×100 stroke or IM on cruise+30 sec, descend 1-4. 7×50… Read More ›
Set for Wednesday, May 31, 2017
Wednesday, May 31, 2017 Hello Open Water Sets! with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×75 (25 kick/50 drill) 4×75 (25 kick/50 swim max DPS) 4×25 swim build (700/1300) Main set: 3 rounds of: 1×200 free (50 your normal breathing pattern/50 something different) 1×400 Round 1: the… Read More ›
Set for Sunday, May 28, 2017
Sunday, May 28, 2017 Tweaking the long stuff with Chris Warm up: 600 choice (600/600) Drill set: 4×75 (25 kick/50 drill) 4×75 (25 kick/50 swim, max DPS) (600/1200) Main set: 3 rounds of the following: 1×300 (50 of your regular breathing pattern/50 of a different breathing pattern). 1×800, applying what you learned… Read More ›
Friday, 6/2/2017
Warm-up 8 x 50 : odds swim/scull, evens swim/kick 100 : freestyle with dolphin kick, focus on extension and rotation Main Set : Note: this is a sprint set for open water swimming Broken 500 : swim 400m steady. Take 20 seconds rest. Last 100 FAST 2 x 25 EZ Broken 400: swim 300m steady. Take… Read More ›
5/29 Memorial Day Practice
Warm up 12 x 50 1-3 free DPS 4-6 Scull / kick 7-9 One of each stroke 10-12 free Build (600) Main 2 rounds 1 x 200 Free +20 4 x 25 strong +15 1 x 200 Free +20 2 x 50 Strong +25 1 x 200 Free +20 1 x 100 Strong +30 (1800/2400)… Read More ›
Set for Thursday, May 25, 2017
Thursday, May 25, 2017 Backing off the throttle a bit, and allowing some stroke focus, with Chris and Ryan Warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×75 (50 drill/25 swim) one each stroke 4×25 swim build one each stroke (700/1300) main set: 1×200 stroke or IM on cruise+30 sec… Read More ›
Friday, 5/26/2017
Warm-up 6 x 50 : odds swim/scull, evens swim/kick 300 : every 3rd length uptempo 4 x 25 : work on streamlines Main Set Practice skills in the 25s, incorporate into 50s. Round 1: work on moving arms fast during out of water recovery – recovery doesn’t propel us forward, so let’s make it as… Read More ›
Workout for Wednesday, May 24, 2017
Wednesday, May 24, 2017 It’s okay to do short stuff on distance day, as long as you keep moving, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×100 (25 kick/50 drill/25 swim) Your choice of drills 4×50 swim Golf on cruise+10 sec (600/1200) Main set: 1×100 on cruise+10… Read More ›
5/23 IM & Stroke Workout
Warm up 4 x 3 x 50 1-3: Scull / kick 4-6: swim free 7-9: Fly, bk, breast by 50 10-12: free (600) 4 rounds: 1 x 200 IM or Stroke 1 x 50 Moderate 1 x 100 IM or Stroke 1 x 50 Fast 1 x 200 IM or Stroke 1 x 50 easy IMs… Read More ›
Friday 5/19/2017
Warm-up 4 x 75 : odds 50 swim/25 kick. evens 50 swim/25 scull 4 x 50 : drill/swim 4 x 25 : work on streamline Main Set NOTE: Purpose of main set is to sprint, then drain your legs, then do some more sprinting 4 x 25 SPRINT + 30 2 x 50 SPRINT +… Read More ›
Set for Saturday, May 20, 2017
Saturday, May 20, 2017 IMs, with lots of chances to work the walls, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length nonfree 4×75 (50 drill/25 swim) one each stroke 4×50 free on cruise+10 sec, descend 1-4 (800/1400) main set: 4 rounds of: 1×250 IM Round 1: 50… Read More ›
Saturday 5/13 Workout
600 Choice Warm Up 600/600 Main/Drill Set Combo 3 times through regroup between rounds: {4 x 50 Drill / Swim by 25’s 5 sec between {1 x 200 Swim IM no sloppy turns +15 {4 x 50 Kick 5 sec between {*1 x 400 Swim IM work your streamlines no sloppy transitions between strokes +60… Read More ›
Workout for Wednesday, May 17, 2017
Wednesday, May 17, 2017 A distance set that keeps you moving, with Chris, Ryan and Tina warm up: 600 choice (600/600) drill set: 3×200 #1 50 swim/50 kick #2 50 single arm drill/50 swim #3 50 rhythm drill/50 swim 4×25 swim, build on cruise+10 sec (700/1300) main set: 4×50 on cruise+5 sec, descend 1-4 1×100… Read More ›
Workout for Sunday, May 14, 2017
Sunday, May 14, 2017 Celebrating Mother’s Day Big Distance style, with Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×75 odds: 50 kick/25 swim evens: 50 drill/25 swim (600/1200) main set: 3×200 on cruise+20 sec, mild descend 1-3 2×400 on cruise+30 sec #1 at the pace of the last… Read More ›
Workout for Thursday, May 11, 2017
Thursday, May 11, 2017 Putting the screws to nonfree intervals, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, choice of strokes. Every 3rd length kick without a board. 8×50 One pair each stroke Odds: 25 drill/25 swim Evens: 25 kick/25 swim 4×25 swim build One each stroke (800/1400) … Read More ›
Workout for Wednesday, May 10, 2017
Wednesday, May 10, 2017 Hustle and then stretch it out distance with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×75 Odds: 50 kick/25 swim Evens: 50 single arm drill or rhythm drill/25 swim Focus on core engagement and left-right stroke balance and rotation. 3×50 swim Golf on cruise+10 sec… Read More ›
Workout for Thursday, May 4, 2017
Thursday, May 4, 2017 May the Force be with your IMs, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×200 swim Count strokes on the odd lengths and decrease by at least 1 stroke on the even lengths 4 rounds of: 1×25 kick 1×50 (25 kick/25 drill) 1×75 (25 kick/25… Read More ›
workout for Wednesday, May 3, 2017
Wednesday, May 3, 2017 Working on strong back halves with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×200 swim Count strokes on the odd lengths. On the even lengths, take at least one fewer stroke 4×50 kick, build, on cruise+20 sec 4×25 single arm drill with your hands in… Read More ›
Tuesday (5/2) Workout
Club IM Warm up 1 x 300 DPS 1 x 200 Kick Choice 3 x 100 +20 Des 1-3 Choice of stroke 4 x 50 Kick +20 Des 1-4 Choice of kick (1000) Main Set 4 rounds: 1 x 125 IM +20 By round rotate a 50 stroke (ex. Rd 1: 50 fly then rest… Read More ›
Friday, 4/28/2017
Warm-up 300 – every 3rd length uptempo 6 x 50 – odds: swim/scull, events: swim/kick Main Set 2 Rounds: first round freestyle, second round nonfree 10 x 25 + 30 SPRINT (focus on the details!) 100 EZ 5 x 50 +45 SPRINT 100 EZ
Thursday (4/27/17) Workout
IM or Stroke Warm up 9 x 50 +10 Scull / kick / swim by 50 3 x 100 +20 Reverse IM order (750) Main Set 3 rounds: 1 x 200 +20 IM or Stroke 4 x 75 +15 Odds: fly / bk / Br Evens: bk / Br / fr 3 x 50 +15… Read More ›
Workout for Sunday, April 23, 2017
Sunday, April 23, 2017 Balancing and building longer freestyle swims, with Chris Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×50 on cruise+10 sec, descend 1-4 8×25 single arm drill balance sequence #1 swim with right arm, breathe to the right, left arm extended out front #2 swim… Read More ›
Workout for Saturday, April 22, 2017
Saturday, April 22, 2017 IM and nonfree focus, with Chris and Kate Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick. Choice of strokes 4×50 drill, one each stroke 4×25 swim build, one each stroke (600/1200) Main set: 1×200 free, moderate on cruise+15 sec 1×100 non free on… Read More ›
Workout for Thursday, April 20, 2017
Thursday, April 20, 2017 Focusing on your best nonfree stroke with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick, choice of strokes 4×25 kick, build. One each stroke 4×50 (25 drill/25 swim max DPS). One each stroke (600/1200) Main set: 1×200 free, moderate, max… Read More ›
Workout for Wednesday, April 19, 2017
Thursday, April 19, 2017 Bumping up the pace on portions of distance sets with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 3×150 (50 swim/50 kick/50 drill) Drill is either single arm drill or rhtym drill, focusing on left/right stroke balance and core engagement 6×50 on cruise+10 sec, descend 1-3,… Read More ›
Workout for Thursday, April13, 2017
Thursday, April 13, 2017 IM turns and transitions with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×75 (50 drill/25 swim) One each stroke 4×25 swim build On each stroke (700/1300) Main set: 4×75 on your 100 cruise interval #1 50 Fly/25 Back #2… Read More ›
Friday, 4/14/2017
Warm-up 8 x 50: odds swim/skull by 25, evens swim/kick by 25 1 x 600: easy descend by 200 Main Set 4 x 100 on 60s Rest Interval 25 Fast. Builddown to 60% effort 50 Fast. Builddown to 60% effort 75 Fast. Builddown to 60% effort 100 Fast. 4 x 75 on 45s Rest Interval… Read More ›
4/11 Tuesday Workout
IM / Stroke IM / Stroke Warm up 4 rounds: 1 x 100 Swim 1 x 50 Kick 1 x 50 Build Odd rounds: 100 + 50 free Even rounds: 100 IM, 50 stroke Choice (800) Main Set 6 x 100 +15 Des 1-3, 4-6 8 x 50 +10 2 of each stroke 10 x… Read More ›
4/9 Sunday Workout
Warm up1 x 200 DPS 4 x 50 scull / kick 8 x 25 build +10 2 of each stroke 1 x 200 Choice (800) Main Set 2 rounds: 1 x 300 +20 Paddles only 2 x 100 +10 Hold cruise pace 4 x 75 +15 Rotate fast lap F/E/E, E/F/E, E/E/F, 75 Easy 8… Read More ›
Workout for Thursday, April 6, 2017
Thursday, April 6, 2017 IMs with some breathing pattern freestyle, with Chris and Ryan warm up: 600 choice (600/600) drill set: 2×200 (50 swim/50 kick/50 drill/50 swim) #1 freestyle, #2 nonfree 4×75 (25 kick/25 drill/25 swim) one each stroke 4×25 swim build one each stroke (800/1400) main set: 1×200 stroke or IM on cruise+30 sec… Read More ›
Workout for Wednesday, April 5, 2017
Wednesday, April 5, 2017 Sprints on Distance Day, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 2×200 (50 swim/50 kick/50 drill/50 swim) #1 freestyle, #2 choice of strokes 4×75, choice of strokes #1-2 50 kick/25 swim #3-4 50 drill/25 swim 4×25 swim build. Choice of strokes (800/1400) Main… Read More ›
Friday, 3/31/2017
Warm-up 1 x 200 : every 3rd length uptempo 4 x 75 : kick/drill/swim by 25 4 x 50 : odds build, evens ez Main Set 4 Rounds: Swim 1st round, swim with a buoy 2nd round to focus on arms, swim with fins for round 3 to focus on legs, for final round –… Read More ›
Workout for Sunday, April 2, 2017
Sunday, April 2, 2017 Determining Cruise interval for meters empirically, with Chris Warm up: 600 choice (600/600) drill set: 4×200 odds: 50 kick/50 drill Drill is either single arm or rhythm drill evens: 50 breathe to the left/50 breathe to the right/50 breathe every 3rd stroke/50 your normal breathing pattern. The purpose of this drill… Read More ›
Workout for Thursday, March 30, 2017
Thursday, March 30, 2017 IMs—hitting all the notes, one at a time, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×200 (50 kick/50 swim) 4×100 (50 kick/50 drill) #1-2 free, #3-4 nonfree 4×50 (25 nonfree/25 free) on cruise+10 sec (800/1400) Main set: 2×75 best nonfree stroke on cruise+20-25 sec… Read More ›
Set for Wednesday, March 29, 2017
Wednesday, March 29, 2017 A broken 1500 short course meters swim, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 3×200 #1 alternate 50 kick/50 swim max DPS #2 alternate 50 single arm drill/50 swim max DPS #3 alternate 50 rhythm drill/50 swim max DPS Drill focus is on left… Read More ›
Workout for Saturday, March 25, 2017
Saturday, March 25, 2017 Varying speeds on IMs and stroke swims, with Chris and Kate Warm up: 600 choice (600/600) Drill set: 2×200 choice of strokes #1 50 kick/50 drill #2 50 drill/50 swim max DPS If you don’t know what drills you should be doing, ask your coach 4×50 swim (25… Read More ›
Friday, 3/24/2017
NOTE: We’re on meters now folks! Warm-up 2 x 200 Distance Per Stroke (Stretch out) 4 x 75 swim/kick/drill by 25 4 x 25 focus on streamlines 6 x 50 odds build to fast, evens ez Main Set: Focus is “Breathing @ full speed. Figure out where you’re going to breathe in a sprint and… Read More ›
Workout for Wednesday, March 22, 2017
Wednesday 3/22/17 Working on building to the finish, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×75 (25 kick/50 drill) Drill is choice between single arm drill and rhythm drill, focusing on core engagement 4×50 swim on cruise+10 sec 25 breathing to your left/25 breathing to your right. Focus… Read More ›
Friday, 3/17/2017
Warm-up: Extended warm-up. Main set is short but challenging 1 x 200 : every 3rd length uptempo 4 x 75 : swim/drill/kick by 25 8 x 25: work on breakouts 6 x 50 : odds build to fast, evens easy Main-Set: Time trials. The idea is to get a sense of where you are training-wise… Read More ›
Workout for Thursday 3/16/17
Thursday, March 16, 2017 IMs—easing off the hammer and getting technical, with Chris and Ryan Warm up: 600 choice (600/600) Set 1: Getting the blood flowing 12×50 free #1-3 on cruise+10 sec #4-6 on cruise+5 sec #7-9 on cruise+10 sec #10-12 on cruise (600/1200) Set 2: Relaxed IMs with a little bit… Read More ›
Workout for Wednesday 3/15/17
Wednesday, March 15, 2017 Picking up the pace, with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×100 (25 swim/25 kick/25 drill/25 swim) 4×50 drill Odds: single arm drill Evens: rhythm drill 4×25 swim build (700/1300) Main set: 4×50 on cruise 1×500 4×50 on cruise+5 sec, faster than first… Read More ›
Workout for Sunday 3/12/17
Sunday, March 12, 2017 Picking up the pace on longer timed swims, with Chris Warm up: 600 choice (600/600) Drill set: 1×200 swim, reducing stroke count on even lengths 1×300 (50 single arm drill/25 swim max DPS) 4×50 kick with 15 sec rest. Descend 1-4 4×75 (25 kick/25 rhythm drill/25 swim) (1000/1600) … Read More ›
Set for Thursday, March 9, 2017
Thursday, March 9, 2017 Pick Your Poison Nonfree with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length nonfree 4×75 (25 kick/50 drill) one each stroke 4×25 swim build, on each stroke (700/1300) Main set: 1×200 free, moderate, on cruise+10 sec 4×100 nonfree on cruise+30 sec… Read More ›
Set for Monday, March 6, 2017
Monday 3/6/17 Serious Threshold work with Chris, Ryan and Tina warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 drill odds: single arm drill evens: rhythm drill 4×50 on cruise+10 sec odds: count your strokes evens: same stroke count, but faster. This will work on getting your stroke length dialed… Read More ›
Friday 3/3/2017
Warm-up 200 – every 3rd length uptempo 100 kick (fins ok) 100 distance per stroke 8 x 25 glide drill (take a stroke, glide for 3 count, stroke, glide, stroke, glide… try to feel the water and find that spot that lets you move through the water easily) Main Set 3 Rounds: try to establish… Read More ›
3/2 Thursday Workout
IMs Warm up 1 x 200 DPS freestyle 8 x 50 +15 IM order 1-4 Kick 5-8 stroke / free by 25 (600) Main set 3 rounds: 4 x 50 +15 IM order one of each stroke 1 x 100 free DPS +20 1 x 200 IM +20 4 x 25 +15 IM order one… Read More ›
Friday, 2/24/2017
Warm-up 200 DPS – stretch out 4 x 75 : 50 drill/25 swim 4 x 50 : 25 swim/25 kick Main Set – Sprinty tuneup for 1650! 4 x 125 + 20 : first 75 @ 1650 race pace, last 50 @ 5oo race pace 100 EZ 4 x 100 + 30 : first 50… Read More ›
Set for Monday, February 27, 2017
Monday, February 27, 2017 Threshold (and we MEAN it) with Chris, Kate and Tina warm up: 600 choice (600/600) drill set: 1×200 (50 swim/50 single arm drill) 4×50 kick on cruise+20 sec 1×200 (50 swim/50 rhythm drill) 4×25 swim, build (700/1300) main set: 9×200 #1 on cruise+15 sec #2 on cruise #3 on cruise #4… Read More ›
Set for Sunday, February 26, 2017
Sunday, February 26, 2017 Distance with Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length backstroke 6×50 free on cruise+10 sec, descend 1-3, 4-6 4×75 (25 kick/50 drill) 6×50 free on cruise+5 sec, descend 1-3, 4-6 (1200/1800) main set: 4×800 #1 pull #2 put the pulling gear up on the… Read More ›
Set for Saturday, February 25, 2017
Saturday, February 25, 2017 Big IMs with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/50 drill), one each stroke in IM order 8×50 freestyle, cruise+10 sec, descend 1-4, 5-8 (1000/1600) main set: 8×25 nonfree (preferably Butterfly) on cruise+15 sec 4×100 IM on cruise+20 sec,… Read More ›
2/23/17 Workout
IM Warm up 1 x 200 Free DPS 4 x 50 +15 kick Reverse IM order 1 x 200 Revere IM order swim (600) Main Set 2 rounds: 4 x 125 IM +20 Rotate a 50 1: 50 fly, 25 bk, 25 br, 25 fr 2: 25 fly, 50 Back, 25 br, 25 fr 3:… Read More ›
Workout for Tuesday 2/21/17
Tuesday, February 21, 2017 Recovery Day with a focus on your favorite nonfreestyle stroke, with Chris and Ryan warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 6×50 on cruise+10 sec, descend 1-3, 4-6 1×300 swim, every 3rd length drill. Choice of strokes and drills (900/1500) main set: 4×125 IM with… Read More ›
Workout for Monday, February 20, 2017
Monday, February 20, 2017 Saw Tooth Threshold work with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×50 drill (choice of single arm drill or rhythm drill) Focus on left side/right side stroke balance on both drills 4×25 swim build (600/1200) Main set: 4×200… Read More ›
Workout for Sunday, February 19, 2017
Sunday, February 19, 2017 Increasing speed by increasing stroke tempo, with Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 single arm drill 1×200 swim, even lengths kick 4×50 rhythm drill 1×100 kick use the 50s to engage your core in your stroke, maintaining left/right stroke balance (1000/1600) main… Read More ›
2/14/17 Workout
IM’s Warm up 1 x 200 free DPS 4 x 50 Kick / Swim IM order 3 x 100 IM +15 Des 1-3 (700) Main set 6 x 100 +20 Fly / back, back / Breast, Breast / free by 50 6 x 75 +15 Odds: fly/bk/br Evens: bk/br/fr 6 x 50 +10 Fly /… Read More ›
2/13/17 Workout
Warm up 1 x 200 DPS 4 x 50 Scull / build 3 x 100 +15 Des 1-3 (700) Main set 3 rounds: 1 x 200 Free DPS +20 3 x 100 on Cruise 50 Easy (1650/2350) Pull 1 x 300 breath 3/5/3 by 50 (300/2650) 8 x 50 +15 Choice: kick, pull, sprint etc. … Read More ›
Friday, 2/17/2017
Warm-up 4 x 50 swim/kick 4 x 50 dril/swim 4 x 50 DPS Main Set 10 x 100 on 3 minutes. sprint first four take #5 easy (do what you need to to get your head back in the game) sprint 6-8 take #9 easy sprint last one! Cool Down 100 EZ 4 x 50… Read More ›
Saturday, 2/11/2017
Warm-up 4 x 75 kick/drill/swim reverse IM order 4 x 50 scull/swim 4 x 25 IM Order – work on streamlines Main Set Technique Set: 2 Rounds (choose a stroke you need to work on) 4 x 25 stroke + 20 (Best Technique) 100 EZ 2 x 50 stroke + 45 (Best Technique) 100 EZ… Read More ›
Workout for Thursday, February 9, 2017
Thursday, February 9, 2017 IM walls with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300 swim, every 3rd length kick 4×75 (25 kick/50 drill). One each stroke 8×25. Two each stroke Odds—max DPS Evens—build (800/1400) Main set: 1×300 swim Off every wall, streamline into 3-4 dolphin kicks and breakout into… Read More ›
Wednesday, 2/8,2017
Warm-up 4 x 125: 50 drill/75 build 4 x 50 : 25 scull/25 swim Main Set 4 x 500, 20 second RestInterval after each 1st 500: straight through! 2nd 500: 10 second break at halfway point 3rd 500: broken into 100s – 5 s break after each 100 4th 500: straight through! (Try to swim… Read More ›
Monday 2/6/17 Workout
Warm up 1 x 200 DPS 4 x 50 Scull / kick by 25 3 x 100 Des 1-3 +15 (700) Main Set 3 rounds: 4 x 200 On descending interval: +15, +10, +5, cruise 1 x 50 easy (2550/3250) Warm down
Sunday 2/5/17 Workout
Warm up 1 x 200 DPS 4 x 75 Scull/kick/swim by 25 4 x 50 Reverse IM order +10 (700) Main Set 4 rounds 1 x 300 +15 4 x 75 +20 Odd rounds (1,3): free / stroke / free by 25 Even rounds (2,4): stroke / free / stroke by 25 4 x 50… Read More ›
Workout for Thursday, Feb 2, 2017
Thursday, February 2, 2017 Focusing on IMs, a piece at a time, with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 3×150 #1 swim freestyle #2 25 nonfree stroke drill/25 swim free #3 25 nonfree kick/25 nonfree swim, max DPS 4×75 (50 drill/25 swim) One each stroke in IM order 3×50 swim… Read More ›
Friday, 2/3/2017
Warm-up 200 Distance Per Stroke (Stretch out) 6 x 50 odds: scull/swim; evens: drill/build 4 x 25 work on streamlines off each wall Main Set 3 Rounds 2 x 75 uptempo + 30 2 x 50 sprint + 45 50 EZ 30 seconds rest (master half minute!) 125 (75 uptempo + 50 finishing sprint) 75… Read More ›
Workout for Monday, Jan 30,2017
Monday, January 30, 2017 Threshold work with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 3×50 on cruise+10 sec, mild descend1-3 6×75 (25 kick/50 swim) 0dds: swim, breathe to your right side Evens: swim, breathe to your left side 4×50 on cruise+10 sec, Golf (800/1400) Main set: 1×300 on… Read More ›
Workout for Sunday, Jan 29, 2017
Sunday, January 29 More sneaky Mile training with Chris This workout is a spin on a set forwarded by Dale Jackson (Lane 7, 5am) Warm up: 600 choice (600/600) Drill set: 12×50 Odds: 25 kick on your right side/25 swim, breathing to your right side Evens: 25 kick on your left side/25 swim, breathing… Read More ›
Thursday, 1/26/2017
Warm-up 300 – every third length non-free 2 x 100 kicking – alternating dolphin/freestyle 4 x 50 drill/swim IM order Main Set Build up to a 200 IM 25 FL RI = 10 50 FL RI = 10 50 FL/25 BK RI = 10 50 FL/50 BK RI = 10 50… Read More ›
Friday 1/27/17 Workout
Sprint Warm up 300 Scull / kick / swim 8 x 50 +10 Des 1-4, 5-8 (700) Main 6 x 75 +25 Choice Odds: easy Evens: fast 100 easy 8 x 50 +20 Choice Odds: easy Evens: fast 100 easy Put on fins 12 x 25 +15 Choice Odds: easy Evens: fast 100 easy… Read More ›
Monday 1/23/17
High 5’s Warm up 1 x 200 DPS 4 x 50 Scull / swim 4 x 50 kick Des 1-4 (600) Main 3 x 500 +20 1: swim 2: paddles only 3: paddles and buoy (1500/2100) 4 x 100 kick +15 Des 1-4 1 x 300 Choice (700/2800)
Workout for Thursday 1/19/17
Thursday, January 19 Descending IM work with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300, every 3rd length kick. Choice of strokes 4×75 (25 kick/50 drill). One each stroke 4×25 build, one each stroke (700/1300) Main set: 4×100 stroke or IM on cruise+30 sec, descend 1-4 1×200 stroke or IM,… Read More ›
1/21/17 Workout
Warm up 1 x 200 free DPS Breathing every 3rd or 5th stroke 4 x 50 kick 1 x 200 free DPS Breathing every 3rd or 5th 4 x 50 scull / build 1 x 200 free DPS Breathing every 3rd or 5th (1000) Main 10 x 100 Option 1: all free on cruise Option… Read More ›
Friday 1/20/2017
Warm-up 4 x 100 descend 1-4. (Start slow, build to uptempo by last 100) 4 x 50 kick 4 x 50 scull/swim by 25 Main Set 2 Rounds 4 x 50 drill +20 4 x 50 uptempo + 20 2 x 50 SPRINT +30 50 EZ 4 x 100 descend 1-4 on +40 (try to… Read More ›
Workout 1/18/17
Middle Distance Warm Up: 4 x 100 +15 25 scull / 50 kick / 25 build 1 x 200 breathe every 3 or 5 Warm Up lungs for main Set (600) Main Set Straight swims can use piling gear. Main focus of the set are the 100s on cruise and the two fast swims at… Read More ›
Workout for Monday, 1/16/2017
Monday, January 16, 2017 Sneaking up on the Freestyle Aerobic Thrshold with Chris, Ryan and Tina Warm up: 600 choice (600/600) Drill set: 4×50 on cruise+10 sec, mild descend 1-4 4×75 (50 single arm or rhythm drill/25 kick) Focus on core engagement and balanced L/R body position, even when using only one arm 4×50… Read More ›
Saturday 1/14/17 Workout
600 Choice Warm Up 600/600 Drill Set: 8 x 100 1) 75 stroke kick/ 25 stroke drill 5) 75 free kick/ 25 free drill 1) 50 stroke kick/ 50 stroke drill. 6) 50 free kick/ 50 free drill 3) 25 stroke kick/ 75 stroke drill. 7) 26 free kick/ 75 free drill 4) 100 stroke… Read More ›
Workout for Thursday, January 12, 2017
Thursday, January 12, 2017 IM focus with Chris and Ryan Warm up: 600 choice (600/600) Drill set: 1×300, every 3rd length kick Choice of strokes 4×75 (50 drill/25 swim max DPS) One each stroke (600/1200) Main set: 2×50 kick, Fly 4×25 Fly on cruise+15 sec, descend 1-4 4×100 IM on cruise+30 sec, build… Read More ›
Friday, 1/13/2017
Warm-up 4 x 75: kick/drill/swim by 25 1 x 300: every third length uptempo 10 x 25: odds scull, evens 80% effort Main Set : Broken Sprints, focus on negative splitting 200: break for 15 seconds at halfway point 100 EZ 150: break for 15 seconds at halfway point 100 EZ 100: break for 15 seconds at… Read More ›
Friday 1/6/2017
Warm-up 300 every 3rd length uptempo 4 x 75 kick/drill/swim by 25 4 x 50 golf Main-set Swim Set 2 x 25: first one SPRINT, second one EZ 2 x 50: first one SPRINT, second one EZ 2 x 75: first one SPRINT, second one EZ 2 x 100: first one SPRINT, second one EZ… Read More ›