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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!

  • Wednesday, September 15, 2021 - Quarters and supercruise, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×125 (50 kick/50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill (500/1100) main set 1×1000, broken for 15-20 sec at the 250s #1 250 is moderate #2 250 is uptempo #3 250 is push the pace... Read More ›
  • Sunday, September 12, 2021 - Leaning into some volume, with Chris and Tina warm up: 600 choice (600/600) drill set: 2×300 #1. every 3rd length kick #2. every 3rd length nonfree (600/1200) main set: 1×200 on cruise 1×150 on cruise+5 sec 1×100 on cruise+10 sec 1×50 on cruise+15 sec, and straight into: 1×1000, holding that steady pace (1500/2700) last set:... Read More ›
  • Saturday, September 11, 2021 - Build your own nonfree agenda, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×125 (50 kick/50 drill/25 swim), one each stroke Suggested drills: Fly: 3-2-1 Countdown drill Back: Single arm/lat grab drill Breast: Breaststroke pull with either dolphin kick or flutter kick Free: 2 stroke rhythm drill (500/1100) main set: 1×300 free... Read More ›
  • Wednesday, September 8, 2021 - Setting a pace and holding it, with Chris and Kate warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim evens: 50 rhythm drill/25 swim (600/1200) main set: 1×600 on cruise+15 sec, steady pace 5×100 on cruise, hold same pace on all, and right into: 1×400, holding pace from the 100s or better.... Read More ›
  • Saturday, 9/4/2021 - Put away the hammer (mostly) and focus on technique, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke drills: Fly: single arm, rhythm, or 3-2-1 countdown drill back: single arm or rhythm breast: use butterfly kick or flutter kick free: single arm or rhythm drill 1×100... Read More ›
  • Wednesday, 9/1/2021 - A sneaky build up of pace, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 single arm drill/25 swim evens: 50 rhythm drill/25 swim 4×50 kick, descend 1-4 4×25 swim build (600/1200) main set: 1×800, get time 1×400, get time. Goal time is less than half of your 800 time... Read More ›
  • Monday, August 30, 2021 - Building and sustaining cruise pace, with Chris and Tina warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim max DPS evens: swim–25 breathing to the left/25 breathing to the right/25 breathing bilaterally (600/1200) main set: 1×200 on cruise 1×150 on cruise+5 sec 1×100 on cruise+10 sec 1×50 on cruise+15 sec (easy/recovery) 1×200... Read More ›
  • Wednesday, August 25, 2021 - It’s all connected! Building pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×150 odds: 50 kick/50 single arm drill/50 2-stroke rhythm drill evens: swim–25 breathing to the left/25 breathe to the right/50 breathing every 3rd stroke/50 breathing 2 left-2 right (600/1200) main set: 2×400 on cruise+15-30 sec, descend 1-2 2×300 on... Read More ›
  • Wednesday, August 18, 2021 - Stretching out into a solid pace, with Chris and Kate warm up: 600 choice (600/600) drill set: 6×100 odds: 50 kick/50 single arm drill evens: 50 rhythm drill/50 swim (600/1200) main set: 3×600 #1 straight–max DPS, set your breathing pattern and stroke rhythm, and start working your walls #2 broken as: 1×200 on cruise+10 sec,... Read More ›
  • Saturday, August 14, 2021 - The long and short of nonfree, with Chris and Griff warm up: 600 choice (600/600) drill set: 3×50 free on cruise+10 sec, descend 1-3 4×75 (25 kick/50 drill) drills for fly, back, free: single arm or 2-stroke rhythm drill drill for breast: breaststroke with flutter kick or alternating fly kick and breast kick 6×25 Build... Read More ›
  • Sunday, August 8, 2021 - L. S. D. playing with breathing rhythm, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (25 kick/50 drill) odds: Drill is single arm drill evens: drill is 2-stroke rhythm drill 4×50 on cruise+10 sec odds: 25 breathe to the left/25 breathe to the right evens: breathing 2 strokes left/2 strokes right... Read More ›
  • Saturday, August 7, 2021 - A longer stroke set with flexibility, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×75 (50 kick/25 swim), choice of strokes 4×50 drill, one each stroke suggested drills: 2-stroke rhythm for fly, back and free, alternate dolphin kick and breast kick on breaststroke 4×25 swim, build. One each stroke (600/1200) main set:... Read More ›
  • Wednesday, August 4, 2021 - Drop into a pace and hold it, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) drill on the odds: single arm drill drill on the evens: 3-stroke rhythm drill 4×50 on cruise+10 sec, descend 1-4 (600/1200) main set: 2×200 on cruise+5 sec, descend 1-2 1×400 at the... Read More ›
  • Monday, August 2, 2021 - Descend and sustain, with Chris and Tina warm up: 600 choice (600/600) drill set: 8×75 odds: 50 kick/25 swim evens: 50 2-stroke rhythm drill/25 swim (600/1200) main set: 4×200 on cruise 5×100 on cruise+5 sec 6×50 on cruise+10 sec Descend 1-3 and hold 4-6 on all. Break between rounds only if needed. (1600/2800) last set:... Read More ›
  • Wednesday, July 28, 2021 - What is your best training methodology for distance work? With Chris and Kate warm up: 600 choice (600/600) drill set: 8×75 odds: 25 kick/50 really nasty single arm drill. Do single arm drill, but breathe to the side of the arm you’re not using. Breathe every stroke. Also, take that arm you’re not using, and... Read More ›
  • Descending Threes with Coach Misa – Mon 7/26/21 - Drill Set:4 x 50: 25 scull – 25 DPS, think about catch4 x 75: 25 right arm – 25 left arm – 25 DPS Main Set:3 x 200 on cruise, descend 1-36 x 100 on +5, descend 1-3 and 4-69 x 50 on +10, descend 1-3, 4-6, and 7-9optional modification #1: take an easy 50... Read More ›
  • 1920/1964 Olympics-Themed Workout with Coach Tina – Sun 7/25/21 - O:One hundred free, back, or fly: 50 kick – 50 swim L:Ladies distance race in 1920:300 free Y:Your choice:1500 straight through, or 2 x 750 (or just an 800… or skip this if distance is not your thing) M:400 Meter free, with the following pacing:100 easy speed100 build legs and pace100 push a bit100 push... Read More ›
  • Saturday, July 24, 2021 - Pick a nonfree focus with Chris and Liz 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 4×100 (50 kick/50 drill) on each stroke drill for Fly, Back and Free: Single Arm drill. Extra credit for using the lat grab.... Read More ›
  • Wednesday, July 21, 2021 - Now on Sprockets is when we manage our pace deep into a set. I’m your host, Dieter, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 Rhythm drill with hands in a fist/25 swim. Focus on core engagement and forearm catch 4×50 swim, build (500/1100) main... Read More ›
  • IM with Coach Flo – Tues 7/20/21 - Warmup:4 x 75 kick-drill-swim, one each stroke IM order4 x 50 build IM order Main Set – 4 rounds, 1 each stroke:50 kick50 drill125 IM, double up on that round’s stroke100 free 200 IM for time, good effort 8 x 25, 2 of each stroke
  • Saturday, July 17, 2021 - A sneaky 1600 IM, with Chris and Liz warm up: 600 choice (600/600) drill set: 6×50 on cruise+15 sec (25 nonfree/25 free) (300/900) main set: round 1: Best stroke 2×50 kick, build 4×25 drill 1×200 swim, max DPS round 2: 2nd best stroke 2×50 kick, build 4×25 drill 2×100 swim on cruise+30 sec, descend 1-2... Read More ›
  • Wednesday, July 14, 2021 - Breaking a broken 1500, with Chris and Kate warm up: 600 choice (600/600) drill set: 3×200 (50 swim/50 kick/50 drill/50 swim) The first 50 in each is 25 breathe left side/25 breathe right side The last 50 in each is breathe 2 strokes left side/2 strokes right side Drill on #1 is single arm drill... Read More ›
  • Saturday, July 10, 2021 - A sneaky way to bulk up on stroke volume, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×100 (50 kick/50 drill), 1 each stroke drills: Fly, Back and Free–single arm drill, Breast–alternate fly kick and breast kick 4×50 free on cruise (600/1200) main set: 1×300 swim on cruise+30 sec, every 3rd length... Read More ›
  • Broken 200s with Coach Liz – Thu 7/8/21 - Warmup:4 x 75 kick-drill-swim by 25, 1 each stroke, reverse IM order4 x 50 build, 1 each stroke, IM order Main Set – Broken 200sDo 2 rounds of each stroke, start with back:125 distance per stroke10 seconds rest, mentally prepare yourself75 FASTtake plenty of extra rest between rounds do the butterfly round(s) as a set... Read More ›
  • Wednesday, July 7, 2021 - Working the back half, with Chris and Kate warm up: 600 choice (600/600) drill set: 2×75 #1 50 kick/25 swim #2 50 single arm drill/25 swim 1×150 (50 breathe left side/50 breathe right side/50 breathe every 3rd stroke) 2×75 #1 50 kick/25 swim #2 50 2-stroke Rhythm drill/25 swim 1×150 (50 breathe left side/50 breathe... Read More ›
  • Tuesday, July 6, 2021 - IM stuff (or pick a focus) with Chris and Liz warm up: 600 choice (600/600) drill set: 8×75, 2 each stroke odds: 50 kick/25 swim evens: 50 drill/25 swim drills: Fly: 3-2-1 countdown drill (which works best in short course pools). 3 strokes left side/3 right/2 strokes left/2 right/1 stroke left/1 right/full stroke the rest... Read More ›
  • July 4th with Coach Tina - Warmup:400 every 4th length non-free100 kick200 rotate the leader at each 50(if you’re the only one in the lane, just pretend to be someone else) Main Set – 4 x 400, Pick 4!: #1: 400 negative split (need a challenge? do it IM) #2: 2 x 200 on +15, negative split each 200 #3: 4... Read More ›
  • Saturday, July 3, 2021 - Stroke work with Chris and Liz warm up: 600 choice (600/600) drill set: 4×125 (50 kick/50 drill/25 swim), one each stroke drills: Fly–3-2-1 Countdown drill (3 strokes left arm/3 strokes right arm/2 left/2 right/1 left/1 right/full stroke the rest of the way). This works best for short course pools. Focus on timing the kicks and... Read More ›
  • Wednesday, June 30, 2021 - Volume and a touch of threshold, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 2-Stroke Rhythm Drill/25 swim 1×300 swim, every 3rd length nonfree (600/1200) main set: 2×50 on cruise 1×500 max DPS 30-60 sec rest 4×50 on cruise 1×400 max DPS 30-60 sec rest... Read More ›
  • Saturday, June 26, 2021 - Right into it with minimal clock work, with Chris and Liz warm up: 600 choice (600/600) And right into it! The drills and kicking are built into the set. 1×400 free, breathing 25 left side/25 right side/25 every 3rd stroke/25 every 5th stroke work on stroke symmetry and balance 4×100 IM (kick fly/swim back/kick breast/swim... Read More ›
  • All Strokes with Coach Liz – Thu 6/24/21 - Drill Set:6 x 75 kick-drill-swimodds non-free (1 of each stroke)evens free Main Set4 Rounds, 1 of each stroke in RELAY ORDER (not IM order)4 x 253 x 50 descend2 x 75, 2nd one fast100 easy recovery, choice of stroke More Stuff:6 x 125 pull8 x 50 kick
  • Wednesday, June 23, 2021 - A little bit of volume and changing of pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 single arm drill/25 swim max DPS) focus on extension and core rotation/engagement 4×50 (25 breathing to the left/25 breathing to the right) 4×25 swim build (700/1300) main set: 1×100 uptempo on cruise+10... Read More ›
  • Tuesday, June 22, 2021 - We’re back to an hour, so Chris and Liz are going to give you a PYRAMID sort of thang! warm up: 600 choice (been a while since we’ve done that!) (600/600) drill set: 8×75, 2 each stroke odds: 50 kick/25 swim evens: 50 drill of your choice/25 swim This assumes that you know what you... Read More ›
  • 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 ›
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