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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!

  • Workout for Sunday, November 3, 2019 - Oreo cookie 1000s (crunchy on the outside, soft and sweet inside) with Chris Warm up: 600 choice (600/600)   Drill set: 4×100 Odds:  50 kick/50 swim Evens:  50 drill/50 swim Drills are either Single Arm Drill or Rhythm Drill.  Focus on stroke balance and symmetry 8×25 Odds nonfree, max DPS Evens:  build to uptempo pace... Read More ›
  • Non-free workout, Tues. 11/5/2019 - Drill set: 100 kick 4 x 50 n-f drill/free by 25s #1 n-f drill = 1 fly stoke, 1 breast stroke #2 n-f drill = fly with breast kick #3 n-f drill = fly with 3 strokes right arm, 3 strokes left arm #4 n-f drill = fly with 2 strokes right arm, 2 strokes... Read More ›
  • Non-free workout, Tues 10/29 - Drill set: 100 IM kick 200 IM kick/drill 200 IM drill/swim 100 free DPS 600 Main set: 3 x 100 non free or IM +30 3 x 100 free +10 4 x 75 non free or IM +25 4 x 75 free +5 5 x 50 non free +20 5 x 50 C 1700/2300 200... Read More ›
  • Workout for Sunday, October 27, 2019 - Breaking up the miles with Chris warm up: 600 choice (600/600) drill set: 6×75 odds:  50 kick/25 swim evens 50 single arm or rhythm drill/25 swim 6×50 odds:  25 breathing to the left side/25 breathing to the right side evens:  breathe every 3rd stroke 6×25 build to uptempo pace (70-75% effort) The focus is on... Read More ›
  • Workout for Sunday, October 20, 2019 - USRPT as a set up for longer swims, with Chris warm up: 600 choice (600/600) drill set: 4×100 odds:  50 kick/50 single arm drill evens:  50 rhythm drill/50 swim 4×50 Golf on cruise+10 sec 4×25 maximizing streamline distance off the wall (700/1300) main set: 8×50 on cruise 1×200 free at the pace of the 50s... Read More ›
  • Workout for Saturday, October 19, 2019 - IMs with a little heat and some rest to accommodate that, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 free on cruise+10 sec (breathe 25 left side/25 right side/25 every 3rd stroke) 4×75 rotating IM (50 kick/25 drill) 4×75 rotating IM (50 drill/25 swim max DPS) 4×75 IM on 100 cruise+10... Read More ›
  • IM workout, Tues. 10/15/19 - Drill set: 4 x 50 kick – 1 each stroke +30 200 free 4 x 50 drill – 1 each stroke +25 200 n-f, free by 50s 800 Main set: Rd #1 – 4 x 75  50 fly/25 bk, 50 bk/25 br, 50 br/25 fr, 50 fr/25 fly +15 100 free  15 sec rest 1... Read More ›
  • Workout for Friday, October 11, 2019 - Ah, speed work, with Chris, Liz and Kate Warm up: 600 choice (600/600)   Drill set: 3×50 free golf on cruise+10 sec 4×75, choice of strokes Odds:  50 kick/25 swim Evens:  50 drill/25 swim 6×25, choice of strokes Odds:  max DPS Evens:  build to uptempo (75% effort) pace (600/1200)   Main set: 4×50 on cruise+15... Read More ›
  • Workout for Thursday, October 10, 2019 - Truly Nifty Fifties (n*(n+1)/2 of them, in fact.  n=10, by the way.), with Chris and Chris Warm up: 600 choice (600/600)   Main Set: 10×50 Free on cruise+10 sec Descend 1-4 Descend 5-7 Descend 8-9 Hold 10. 4, 7, 9, 10 should all be a the same uptempo pace   9×50 in 3 rounds of... Read More ›
  • Non-free workout, 10/8/2019 - Drill set: 4 x 125 IMO – scull-drill-swim-kick-swim 6 x 50 Odds: n-f DPS, one each stroke, Evens: free build 800 Main set, 4 rounds: 200 n-f or IM, moderate DPS +30 100 free up-tempo on C 4 x 25 descend to fast +25 (IMO by round) 50 easy 1800/2600 Kick set: 4-8 50s –... Read More ›
  • Workout for Saturday,October 5, 2019 - A lower intensity opportunity to focus on your best nonfree stroke and do a little kicking as well, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Freestyle Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) one each stroke 8×25 nonfree odds max DPS, evens build to uptempo (800/1400) main set:... Read More ›
  • Non-free workout, Tues 10/1/19 - Drill set: 200 free 4 x 50 kick – 1 each stroke +30 200 n-f, free by 50s 4 x 50 drill – 1 each stroke +25 200 75 n-f, 25 free 4 x 50 swim – 1 each stroke +20 1000 Main set: Rd #1 – 4 x 75 50 fly/25 bk, 50 bk/25... Read More ›
  • Workout for Thursday, September 26, 2019 - Tight intervals on the nonfree with Chris and Chris warm up: 600 choice (600/600) drill set: 1×300 free, every 3rd length kick 4×75 #1 75 kick #2 25 free/50 kick #3 50 free/25 kick #4 75 free 4×75  #1 75 nonfree drill #2 25 free/50 nonfree drill #3 50 free/25 nonfree drill #4 75 free... Read More ›
  • Workout for Saturday, September 21, 2019 - Working on your 200s with Chris and Misa warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 drill, choice of nonfreestyle strokes 1×300 swim, every 3rd length nonfree 4×50 on cruise+15 sec (25 easy free/25 nonfree build) (1000/1600) main set: 4×50 nonfree on cruise+20 sec, even pace if you’re doing... Read More ›
  • Non-free workout, Tues 9/24/2019 - Drill set: 1 x 100 kick IM 1 x 200 IM drill 1 x 100 free, pull 4 x 50 odds: LAD, evens SAD 600 Main set: 200 free 200 non-free 2 x 100 non-free 200 free 2 x 100 non-free 6 x 50 non-free 200 free 6 x 50 non-free 6 x 25 non-free... Read More ›
  • Non-free workout, 9/17/2019 - Drill set: 100 IM kick 200 IM kick/drill by 25s 200 IM drill/swim by 25s 100 free DPS 600 Main set: 1 x 400 IM or 4 x 100 continuous IMs 1 x 200 IM, moderate +30 4 x 50 non-free choice, fast +30 50 easy 1 x 200 IM, moderate +30 4 x 50... Read More ›
  • Workout for September 10, 2019 - Drill set: 300 IM – scull, drill, swim 8 x 50 – 2 each stroke, kick-swim 700 Main set, 3 rounds: 4 x 25 fly +20 100 back +20 100 breast +20 100 free +20 4 x 25 fly +20 50 easy 1650/2350 4 x 100 IM odds: kick short axis strokes evens: kick long... Read More ›
  • Workout for Sunday, September 8, 2019 - Managing pace on 1500s with Chris warm up: 600 choice (600/600) drill set: 6×100 odds: 50 scull/50 dingle arm or rhythm drill evens:  50 kick/50 swim max DPS (600/1200) main set: 1×800 1×400 1×200 1×100 take 30-60 sec rest between each one.  Increase pace/tempo as the distances get shorter.  You should probably start the 800... Read More ›
  • Workout for Sunday, September 1, 2019 - Yeah, it’s distance day with Chris, so do a good job managing your pace. warm up: 600 choice (600/600) drill set: 4×75  odds:  50 kick/ 25 swim evens:  50 single arm drill/25 swim 4×75  odds:  25 kick/50 swim evens:  25 rhythm drill/50 swim 8×25 swim odds:  breathing to the left side evens:  breathing to the... Read More ›
  • Workout for Saturday, August 31, 2019 - Nonfree with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) one each stroke 8×25, 2 each stroke odds:  maximum DPS evens:  build (800/1400) main set: 1×200 nonfree on cruise+30 sec 2×100 nonfree on cruise+25 sec 1×300 free, every 3rd length kick 2×100 nonfree... Read More ›
  • Workout for Saturday, August 24, 2019 - Focusing on turns, transitions and finishes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×200 IM odds:  drill the fly and breast, kick the back and free evens:  kick the fly and breast, drill the back and free 8×25, 2 each stroke odds:  maximum distance per stroke... Read More ›
  • Workout for Wednesday, August 21, 2019 - Holding pace as the heat comes on, with Chris, Misa and Liz warm up: 600 choice (600/600) drill set: 4×75 odds:  25 scull/50 swim max DPS evens:  50 kick/25 swim 4×50  odds:  single arm drill evens:  rhythm drill 4×25 swim build to fast (600/1200) main set: 1×200 on cruise+15 sec 1×600 at cruise pace rest... Read More ›
  • Workout for Wednesday, August 14, 2019 - Maintaining pace on a tighter interval, with Chris, Misa and Tina warm up: 600 choice (600/600) drill set: 4×75  odds:  50 kick/25 swim evens:  50 drill/25 swim 4×50 golf on cruise+10 sec 4×25 swim, build with over kick (600/1200) main set: 6×50 on cruise+10 sec, descend 1-3, hold 4-6 1×500 at pace of last three... Read More ›
  • IM workout, 8-13-2019 - Drill set: 4 x 50 kick, one of each stroke 100 free pull 4 x 50 drill, one of each stroke 100 free DPS 600 Main set: 200 fly/free by 25s +30 or +40 200 back/free by 25s +30 or +40 200 breast/free by 25s +30 or +40 200 IM 200 free 1000/1600 Indiana IM... Read More ›
  • Sunday Cruise – August 11 - 10 minute warmup Drill 4 x 100 swim/kick/drill/swim 4 x 25 3 right arm strokes alternate with 3 left arm – other are can trail or lead 4 x 25 freestyle with dolphin kick 4 x 25 catch up drill 4 x 25 fist drill [800 meters] 5 x 400 on cruise +20 [even pace... Read More ›
  • Non-free workout, 8/8/2019 - Warm up: 3 x 100 free, IM drill, free 3 x 75 kick 3 x 50 25 back/50 breast 3 x 25 1-2 fly, 3 easy free 750 Main set: 4 x 150 rest 20 sec. between each – 50 drill/50 DPS/50 Build pick any stroke and can do free or IM 600/1350 Four rounds:... Read More ›
  • Freestyle workout, 8/7/2019 - Drill set: 300 – every 3rd length over-kick 300 – every 3rd length non-free 600 Main set: 4 x 200 odds +15, evens -5 50 easy 850/1450 300 neg split 50 easy 6 x 50 -5 but go on +20 50 easy 700/2150 200 neg split 50 easy 4 x 50 -5 but go on... Read More ›
  • Workout for Saturday,August 3, 2019 - Cranking through 100s of stroke, and whittling it down to essentials, with Chris and Griff warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×75 (50 drill/25 swim), one each stroke 4×75 25 free, breathing to the right/25 free, breathing to the left/25 non free) (900/1500) main set: 6×100 non free on... Read More ›
  • IM Workout, Tuesday 8/6/19 - Drill set: 4 x 150 kick, drill, swim by 50s, RIMO 600 Main set: Four rounds, IM order: 4 x 125 IM +40 4 x 25 fly +20 2 x 50 fly +30 50 easy 3000/3600
  • Workout for Wednesday, July 31, 2019 - Getting up to speed, quicker and quicker, with Chris, Liz and Misa warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds:  drill is single arm drill evens:  drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim build (700/1300) main set: 9×50 #1-2-3 on cruise+10 sec #4-5-6 on cruise+5 sec #7-8-9 on... Read More ›
  • Workout for Saturday, July 27, 2019 - A bit of relaxation after a hard set on Friday, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×50 drill , one each stroke 8×25, two each stroke odds:  max distance per stroke evens:  build (700/1300) main set: 1×200 IM, kick the butterfly leg 4×25 fly on... Read More ›
  • Workout for Wednesday, July 24, 2019 - Focusing on the middle and second half of the race, with Chris, Misa, and Chris Lindstrom warm up: 600 choice (600/600) drill set: 4×100  odds:  25 scull/25 kick/25 scull/25 kick evens:  50 drill/50 swim 4×25 kick, build to fast 4×50 swim Golf on cruise+10 sec (700/1300) main set: 1×600, moderate even pace 1×600, broken as... Read More ›
  • Workout for Wednesday, July 17, 2019 - Squeezing down on the pace using pyramid power! with Chris, Misa and Chris Lindstrom warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds:  drill is single arm drill evens:  drill is rhythm drill 4×50 kick, build 4×50 swim Golf on cruise+10 sec (700/1300) main set: 1×800, moderate but even pace 6×100 #1 on... Read More ›
  • Sunday July 7, 2019 – Fun & Confidence - Warm-up 4 x 75 -> 50 kick/25 swim 4 x 50 – Drill 4 x 25 Swim Build Main Set The goal of today’s workout is to have fun while building confidence. As a result of shorter distances and faster uptempo 50’s interspersed between sets, you should  naturally swim faster. Don’t force it – but... Read More ›
  • Workout for Saturday, June 29 - 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 Wednesday, June 26, 2019 - Great minds think alike when it comes to aerobic distance conditioning, with Chris, Misa and Griff warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) odds:  drill is single arm drill evens:  drill is rhythm drill 4×75 swim (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke) 4×25... Read More ›
  • Workout for Friday, June 27 - 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 ›
  • Workout for Sunday, June 23, 2019 - Stepping down distance and stepping up pace with Chris warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) odds:  drill is rhythm drill evens:  drill is single arm drill 4×25 swim build (700/1300) main set: 1×400 moderate pace 1×800 negative split 1×300 moderate pace 1×600 negative split,... Read More ›
  • Workout for Saturday, June 22, 2019 - Patterns within patterns stroke and IM work, with Chris and Kate Warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length kick 4×100 IM odds:  Kick fly/drill back/kick breast/drill free evens:  Drill fly/kick back/drill breast/kick free 8×25, 2 each stroke odds:  swim max DPS evens:  build (900/1500) main set: 2×200 on cruise+30 sec... Read More ›
  • Workout for Friday, June 21, 2019 - Adding to a sprint, with Chris, Kate and Tina warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 6×75  odds:  50 kick/25 swim evens:  50 drill/25 swim choice of strokes and drills 4×25 swim, build choice of strokes (850/1450) main set: Fins and lots of kicking are good things today. part... Read More ›
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