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Hello Swimmers!  We are still working out the bugs in our website, so the workouts might seem a little disorganized.  Please use the search feature (butterfly or fly – for example) if you are looking for something specific.  Have a great swim!

  • Saturday, June 19, 2021 - Alternating uptempo free and nonfree with Chris and Liz warm up: 300 swim, every 3rd length nonfree 4×75, choice of strokes odds 50 kick/25 swim evens 50 drill/25 swim (600/600) main set: 6×100 on cruise+30 sec odds: 25 nonfree/50 free/25 nonfree evens: 25 free/50 nonfree/25 free Uptempo on the nonfree, perfect technique on free 6×200... Read More ›
  • Friday, June 18, 2021 - Fast, faster, fastest and beyond, with Chris and Misa warm up: 300 swim, every 3rd length nonfree 2×200 IM #1 50 kick/50 drill/50 kick/50 drill #2 50 drill/50 kick/50 drill/50 kick 4×25 swim build, choice (700/700) main set: 4×100 on cruise+20-30 sec, choice of strokes #1 25 fast/75 moderate #2 25 moderate/25 fast/50 moderate #3... Read More ›
  • Tuesday, June 15, 2021 - Lots of Tuesday options with Chris and Liz warm up: 300 swim, every 3rd length nonfree 4×50 (25 kick/25 drill), one each stroke 4×25 swim build, choice of strokes (600/600) Set 1 1×100 1×50 1×100 2×50 1×100 3×50 1×100 4×50 1×100 Option 1: 100s freestyle on cruise+5 sec, and 50s nonfree on cruise+10 sec, descend... Read More ›
  • 200 Back Training with Coach Chris, Ed, & Zach - Can be done on another stroke, but it works well on backstroke. Suggested Warmup:300 every 3rd length kick3 x 100 kick-drill-drill-swim, choice of strokes8 x 25 build, 2 each stroke Main Set from Chris6 x 200 Backstroke (or pick another stroke, but keep it the same for the whole set)Pick an interval which will give... Read More ›
  • Front Half Speed with Coach Liz – Thu 6/17/21 - Warmup:300 every 3rd length kick4 x 75 kick-drill-swim, one each stroke reverse IM order Main Set – 4 Rounds:125 fast75 distance per strokechoice of strokes, but keep the same stroke within a given round.do more than just freestyle. More Stuff:6 x 100: odds free, evens IM6 x 125 pull6 x 75 kick6 x 50 stroke
  • Threshold with Coach Misa – Mon 6/14/21 - Warmup:200 to 300 DPS4 x 50 scull-swim by 253 (or 6) x 50, descend 1-3 (4-6) Main Set:8 to 10 x 100 on cruise (or faster?)100 easy Post-Main Set:300 pull: breathe every 3, 5 strokes by 504 x 75: build by 25200 kick4 x 50 negative split8 x 25 FAST – kick or swim
  • Quality Distance with Coach Tina – Sun 6/13/21 - 300 swim200 kick: even 50s dolphin kick200 pull: are you holding the water??4 x 50: scull-swim by 25 500 swim: every 4th length non-free300 pull: is your catch effective?500 swim: 25 fly 25 back 25 breast 50 free, 4 times through300 pull: change hand speed during stroke150 kick focus section – notice the similar mechanics... Read More ›
  • Saturday, June 12, 2021 - Modular Saturday with Chris and Liz warm up: 300 swim, every 3rd length nonfree 4×50 (25 kick/25 drill), one each stroke 4×25 swim build, choice of strokes (600/600) Mix and match the mini-sets below set 1: 1×200 2×150 3×100 4×50 Freestyle option: 200 and 150s on cruise+10 sec, negative split. 100s and 50s on cruise+5... Read More ›
  • Coach Ryan’s Main Sets for 200s – Part 2 - Written in order of difficulty, with the “easiest” first.For each set, keep the same stroke for the entire set, or at least stick with one stroke per round.These are a little gross… you have been warned. Main Set #43 rounds of 3 200s:200 DPS100 DPS + 100 fast100 DPS + 2 x 50 fastpick intervals... Read More ›
  • Fast 25s with Coach Ryan – Fri 6/11/21 - Warmup:300 every 3rd length kick 4 rounds:2 x 75 drill-swim3 x 25 descend 1-3 Main Set – 2 or 3 Rounds:4 x 25 sprint + 100 easy3 x 25 sprint + 75 easy2 x 25 sprint + 50 easy1 x 25 sprint + 25 easy Dessert:400 pull DPS8 x 50 choice
  • Sexy Sixes with Coach Liz – Thu 6/10/21 - Warmup:300 swim, every 3rd length scull4 x 75 kick-drill-swim by 25, 1 of each stroke, reverse IM order Main Set (adapted from a set by Palo Alto Masters)6 ROUNDS:25 easy on 1:10*50 moderate on 1:10*75 FAST on 1:10**intervals are just an example, but 25, 50, and 75 must all be on the same interval.no extra... Read More ›
  • Coach Ryan’s Main Sets for 200s – Part 1 - Written in order of difficulty with the easiest first. For each set, keep the stroke the same for the entire set, or at least the entire round, if the set has multiple rounds.If you think these look hard, just wait for part 2… Main Set #1 – a shorter set4 rounds:100 strong2 x 50 FASTpick... Read More ›
  • Non-Free with Coach Ryan – Tue 6/8/21 - Warmup:8 x 75 drill-kick-swim by 25. 2 of each stroke, reverse IM order8 x 25: 2 each, IM order. odds build, evens strong Main Set:300 free2 x 150 non-free choice3 x 100 best non-free 200 free2 x 100 non-free choice4 x 50 best non-free 100 free2 x 50 non-free choice4 x 25 best non-free alternate... Read More ›
  • Best Avg with Coach Ryan – Fri 6/4/21 - Warmup:300 swim, every 3rd length kick 2 rounds:100 free with overkick3 x 50 (#1 kick, #2 kick-swim, #3 swim) 8 x 25: odds build, evens strong Main Set:12 x 50 on 1:00best average 8 x 50 choice
  • Distance with Coach Ryan – Wed 6/2/21 - Warmup:200 swim build 2 rounds:100 free with overkick75 kick25 swim fast Main Set:4 x 125 & 4 x 1003 x 125 & 3 x 1002 x 125 & 2 x 1001 x 125 & 1 x 100125s and 100s on the same interval 8 x 50 choice
  • Building Non-Free 200s with Maria - Breast/fly/IM queen Maria shares a set to train non-free 200s. Not sure you can even finish a 200 fly without puking or crying? Use this set to build your confidence. Already feeling good about your 200s? Use this set to work on your back-half speed. (get at least 500 warmup before starting the main set)... Read More ›
  • Freestyle Intervals with Coach Misa – Mon 5/31/2021 - Warmup:200 to 300 DPS2 or 4 x 75 scull-drill-swim by 254 x 50: descend 1-3, #4 easy Main Set100 on +51 x 100 on -5200 on +102 x 100 on -5, c300 on +153 x 100 on -5, c, +5300 on +152 x 100 on -5, c200 on +101 x 100 on -5100 on +5... Read More ›
  • Building Mid Distance with Coach Tina – Sun 5/30/21 - Main Set – 2 or 3 Rounds:400 free: build by 100 and reach your old cruise pace by the last 100150: 50 easy & 100 IM300 free: build by 100 and reach your old cruise pace by the last 100250: 50 easy & 200 IM
  • 300s with Coach Ryan – Wed 5/26/21 - Warmup:200 swim build12 x 50:#1 kick#2 kick-swim by 25#3 swim(repeat pattern) Main Set – 3 or 4 Rounds:1 x 300 on +102 x 150 on +53 x 100 on cruise 8 x 75:#1-3: rotate a kick lap#4: 75 kick(repeat pattern) 16 x 25: odds build, evens fast
  • Saturday Variety with Coach Ryan – 5/22/21 - Warmup:200 swim2 to 3 rounds of:75 kick125 free with overkick Main Set – 4 Rounds (odd rounds free, even rounds non-free/IM)200 moderate2 x 100 descend 1-24 x 50:#1. easy-fast by 25#2. fast-easy by 25#3. all fast#4. all easy Speed Set:4 x 25 choice50 FAST for time (rest up before)
  • Non-Free Set from Irie/Seto - Great for the non-free 200s or the 400 IM Get at least 1000 warmup.. here’s a suggestion:4 x 150 scull-swim-drill-swim-kick-swim, 1 each stroke reverse IM order6 x 50 kick (2 dolphin, 2 back/free, 2 breast)8 x 25 focus on breakout, moderate into wall (2 each, IMO) Main Set from Ryosuke Irie and Daiya Seto:Up to... Read More ›
  • Non-Free Choice with Coach Misa – Tue 5/18/21 - Warmup:300 distance per stroke4 x 75 scull-drill-swim, 1 of each stroke Main Set:2 x 50 free on cruise2 x 100 non-free on +202 x 50 free on +52 x 100 non-free on +152 x 50 free on +102 x 100 non-free on +10***for round 2, repeat with the 50s non-free and 100s free*** 400 pull... Read More ›
  • Monday Threshold with Coach Ryan – 5/17/21 - Warmup:2 rounds:150 free with over kick3 x 50 (kick, kick-swim, swim) 8 x 25 distance per stroke, take fewest breaths possible Main Set (Ryan’s favorite…?)4 Rounds:200 moderate on +103 x 100 on cruise or -5 Pull & Kick:400 pull, every 4th length kick8 x 50 kick, 2 of each stroke
  • Saturday, May 15, 2021 - Covering the stroke bases with Chris and Liz warm up: 200 swim 4×75 #1. 75 Free #2. 25 nonfree/50 free #3. 50 nonfree/25 free #4. 75 nonfree 4×50 , choice of strokes odds kick, evens drill 4×25 swim build, choice (800/800) main set: 4×200 on cruise+40 sec 5×100 on cruise+30 sec 6×50 on cruise+20 sec... Read More ›
  • All Strokes with Coach Tina – Sun 5/16/21 - Mid-distance free mixing in non-free throughout the workout 400 warm up your strokes! 3 x 200:#1. 50 fly – 100 smooth free – 50 fly#2. 50 back -100 smooth free – 50 back#3. 50 breast – 100 smooth free – 50 breast15 to 30 seconds rest between each- feel ready to not struggle 100 easy... Read More ›
  • IM with Coach Misa - Warmup:200 or 300 DPS200 IM kick-drill by 254 x 75 stroke-free-stroke by 25 Main Set:3 or 4 x 200 IM20 seconds rest in between eachORpick a generous interval and descend significantly 6 or 8 x 100odds non-free, evens freedescend the odds or descend the evens 300 kick-drill-swim (with perfect technique) by 25 8 x 25... Read More ›
  • 125+100 with Coach Ryan – Wed 5/12/21 - Warmup:200 swim build8 x 75 (do pattern twice):#1-3 rotate kick lap#4 free with overkick Main Set:4 x 125 & 4 x 1003 x 125 & 3 x 100 2 x 125 & 2 x 100 1 x 125 & 1 x 100100s and 125s on the same interval Pull:8 x 50maximum 6 – 5 –... Read More ›
  • Tuesday, May 11, 2021 - Free with stroke (or is it stroke with free?) with Chris and Liz warm up: 200 swim 4×75 rotating IM (25drill/25 kick/25 drill) 4×25 swim build, choice of strokes (600/600) Main set: 1×200 1×50 1×200 2×50 1×200 3×50 1×200 4×50 Option 1–200s are moderate free on cruise+10 sec, and the 50s are nonfree on cruise+15... Read More ›
  • Sunday, May 9, 2021 - Building into a sustained pace with Chris and Misa warm up set: 1×300 swim, every 3rd length nonfree 4×50 odds: kick evens: 2 stroke rhythm drill 4×25 swim build (600/600) main set: 3×100 on cruise+5 sec, descend 1-3 1×400 at pace of last 100 1 minute rest 4×75 on cruise+5 sec, descend 1-4 1×400 at... Read More ›
  • Tuesday, May 4, 2021 - Covering the bases with Chris and Liz warm up set: 300 swim, every 3rd length nonfree 4×50 (25 kick/25 drill) , one each stroke 4×25 swim build, one each stroke (600/600) Main set: 4×150 on cruise+30 sec (50 free/50 nonfree build/50 free) 4×150 on cruise+45 sec (25 free/100 nonfree build/25 free) 100 easy (1300/1900) Last... Read More ›
  • Fun Set with Coach Ryan – Sat 5/8/21 - Warmup:200 build8 x 75: odds kick-drill-swim, evens swim Main Set – 2 Rounds (1 round free, 1 round non-free):100 moderate/easy4 x 25 FAST100 moderate/easy3 x 25 FAST100 moderate/easy2 x 25 FAST100 moderate/easy1 x 25 FAST More Stuff:3 rounds:200 – 150 – 100pull/kick/swim by round 8 x 50 choice
  • Mid Distance with Coach Ryan – Wed 5/5/21 - Warmup:200 swim build12 x 50, repeat following pattern:#1 50 kick#2 kick-swim by 25#3 swim Main Set Round 1:200 moderate3 x 100 on cruise Main Set Round 2:200 moderate4 x 75 on cruise Main Set Round 3:200 moderate6 x 50 on cruise Main Set Round 4:200 moderate12 x 25 on cruise Pull/Kick Set:8 x 100, rotate... Read More ›
  • Monday Grind with Coach Ryan -5/3/21 - Warmup:4 x 75 scull-kick-swim by 254 x 50 build Main Set:400 + 4 x 100300 + 3 x 100200 + 2 x 100100 + 1 x 100(400-300-200-100 moderate on +10, 100s on cruise or +5) 8 x 50 choice
  • Tight 100s with Coach Ryan – Fri 4/30/21 - Warmup:200 every 4th lap scull8 x 75: odds drill-kick-swim by 25, evens all swim Main Set – 4 Rounds:2 x 10025 easy on 1:003 x 10025 easy on 1:00all 100s on a tight interval! Pull or Kick:400300200
  • IM/Choice with Coach Misa – Thu 4/29/21 - 200 to 300 DPS 4 or 8 x 75 kick-drill-swim, IM order 5 x 100 IM:Descend #1-3#4 drill#5 fast(50 to 100 easy) 5 x 75 non-free (same stroke for all 5)Descend #1-3#4 drill#5 fast(75 easy) 5 x 50 kick: same pattern as above ***optional: repeat any of the sets above freestyle*** 200 easy kick 8... Read More ›
  • Mostly Free with Coach Ryan – Wed 4/28/21 - Warmup:200 swim build6 x 75 rotate a kick lap Main Set #1 – 4 Rounds:2 x 100 free on cruise3 x 50: #1 fly-free, #2 back-free, #3 breast-free (or fly-back, back-breast, breast-free)2 x 100 free on cruise Main Set #2 – 4 RoundsRound 1: all kickRound 2: swim NO GEARRound 3: paddles onlyRound 4: paddles... Read More ›
  • IM with Coach Misa – Tue 4/27/21 - Warmup:200 to 300 DPS4 x 50 scull-swim by 25, 1 each reverse IM order4 x 50 free, descend 1-44 x 25 build, 1 each IM order Main Set: Round 1 Round 2 Round 3 200 strong pace IM non-free free 2 x 100 descend free IM non-free 4 x 50 fastest interval you can hold... Read More ›
  • Monday Grind with Coach Ryan – 4/26/21 - Warmup:2 rounds:200 free100 non-free 8 x 75:#1-3, 5-7 rotate a kick lap#4 & 8 all kick Main Set:3 x 300 on +10, descend 1-34 x 200 on +5, descend 1-45 x 100 on cruise, hold strong More: 8 x 75:#1-3, 5-7 rotate a kick lap#4 & 8 all kick 400 pull, every 4th length non-free
  • Challenge Set with Coach Ryan – Wed 4/21/21 - Warmup:200 swim build 3 x 4 x 50:#1. scull-kick by 25#2. kick#3. scull-swim by 25#4. swim 8 x 25odds buildevens strong Challenge Set:12 x 100#1-5 on +5#6-9 on cruise#10-12 on -5 Pull Set:400300200100
  • IM with Coach Misa – Tue 4/20/21 - Warmup:200 to 300 easy2 to 4 x 50 scull-build by 25 Main Set:4 x 125 IM, rotate an extra 25 of each stroke4 x 100 free on a challenging interval4 x 75 rotating IM4 x 50 free, descend 1-44 x 25 FAST on 20 seconds rest Short on time? Drop the 125s and/or do 3... Read More ›
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