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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!

  • Mid-Distance Back/Free Rehab Set - 2 TIMES: 200 free, moderate DPS4×75 back on 1:30, descend4×100 (25 back, 25 breast, 50 free) on 1:50, descend100 easy (times for SCM; adjust as necessary)
  • IM Rehab Workout - Warmup:4×100 drill-drill-swim-kick by 25, IMO—Main Set:4×50 fly on 1:10, descend100 IM on 1:50100 free, build50 easy 4×50 back on :55, descend100 IM on 1:50100 free, build50 easy 4×50 breast on 1:05, descend100 IM on 1:50100 free, build 4×50 free on :50, descend100 IM on 1:50100 free, build—Dessert:6×50 kick (no fins!) on 1:10, IMO?x25 on :45,... Read More ›
  • Coach Liz’s Post-Lockdown Rehab Set #3: Non-Free - Rest is your friend! 2 TIMES:4 X 25 Fly drill50 fly4 X 25 Back drill50 back4 X 25 Breast drill50 breast100 easy
  • Coach Liz’s Post-Lockdown Rehab Set #2 - Rest is your friend!*** 25s scull, 50s kick, 75s easy, 100s build ***25 – 50 – 75 – 10025 – 2X50 – 75 – 2X10025 – 3X50 – 75 – 3X100
  • Coach Liz’s Post-Lockdown Rehab Set #1 - Rest is your friend! 4 TIMES:25 scull50 kick75 swim
  • Non-free workout, Tues. 3/9 - Drill set: 300 every 3rd length kick 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -two kicks, one pull 50 free drill – catch-up 100 IM swim 100 free pull 700 Main set: 3 x 100 free, +5, C, -5 50 easy 100 fly/back by... Read More ›
  • Workout for Thursday, February 27, 2020 - IM fun with Chris and Kate warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length kcik 4×100 IM odds:  kick fly/drill back/kick breast/drill free evens:  drill fly/kick back/drill breast/kick free 8×25 swim, 2 each stroke odds:  max DPS, evens:  build (900/1500) main set: 5×50 on cruise+15 sec 4×100 on cruise+20 sec 3×150... Read More ›
  • Non-free workout with breast stroke emphasis, Tues. 3/3/20 - Drill Set: 6 x 50 drill/free by 25 #1 3 kicks, 1 pull breast #2 2 kicks, 1 pull breast #3 1 stroke fly, 1 stroke breast #4 3 kicks, 1 stroke fly #5 fly – 3 strokes rt arm, 3 strokes lft arm #6 barracuda drill for breast stroke 1 x 200 free, kick... Read More ›
  • Backstroke Emphasis, Tues 2/25 - Drill Set: 6 x 50 fly drill/free by 25 #1 1 stroke fly, 1 stroke breast #2 2 kicks, 1 pull breast #3 short axis drill #4 3 kicks, 1 stroke fly #5 fly – 3 strokes rt arm, 3 strokes lft arm #6 barracuda drill for breast stroke 1 x 200 free, kick by... Read More ›
  • Fly emphasis workout, Tues 2/17 - Drill set: 100 free DPS 6 x 50 fly, 1-2 fly drill, 3 dolphin kick, 4-5 fly drill/swim by 25s, 6 dolphin kick 100 free easy 500 3 rounds: 4 x 25 fly +20 100 back +20 100 breast +20 100 free +20 4 x 25 fly +20 50 easy 1650/2150 200 IM kick, fast/easy... Read More ›
  • Non-free workout, Tues 2/4/2020 - Drill set: 100 kick 4 x 25 1 stroke fly, 1 stroke breast 2 x 25 noodle drill 4 x 25 fly drill, 3 strokes right arm, 3 strokes left arm 2 x 25 short axis drill 4 x 25 fly drill, 2 strokes right arm, 2 strokes left arm, 2 strokes both arms 100... Read More ›
  • Non-free workout, Tues 1/28/2020 - Drill Set: 200 flutter kick, free by 25s 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -separation drill 50 free drill – catch-up 100 IM swim 100 free pull 600 Main Set: 4 rounds – 1st rd fly, 2nd rd back, 3rd rd breast, 4th... Read More ›
  • Workout for Sunday, January 26, 2020 - Crank up and stretch out distance with Chris warm up: 600 choice (600/600) drill set: 4×125 odds:  odd lengths swim, max DPS/even lengths kick without a board evens:  odd lengths rhythm drill or single arm drill/even lengths swim max DPS 4×50 on cruise+10 sec, descend 1-4 (700/1300) main set: 1×300 on cruise+10 sec 1×400 max... Read More ›
  • Non-free workout, Tues. 1/21 - Drill set: 1 x 100 kick 1 x 200 IM drill butterfly drill – 2 strokes each arm, 2 strokes both arms back drill – rhythm breast drill – breast stroke with flutter kick free drill – single arm, hand by side, breathe on side with arm you are using, work on rotation 1 x... Read More ›
  • Non-free workout, Tues. 1/14 - Drill Set: 200 kick breast stroke kick/free swim by 25s 4 x 50 odds: 1 stroke fly, 1 stroke breast evens: breast stroke with flutter kick 4 x50 odds: SAD, evens: LAD 100 free pull or DPS 600 Main Set: 2 rounds 1st round back, 2nd round breast 4 x 25 non-free, up tempo, +20... Read More ›
  • Non-free workout, Tues. 1/7/2020 - Drill set: 300 every 3rd length kick 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -two kicks, one pull 50 free drill – catch-up 100 IM swim 100 free pull 700 Main set: 6 x 100 non-free +40, #1,2,4,5 are moderate, #3 and #6 are... Read More ›
  • Tuesday workout, 12/31 - Drill set: 1 x 400 drill/swim/kick/swim RIMO 2 x 50 #1 one stroke fly, one stroke breast, #2 long axis drill 3 x 50 drill/swim, one each stroke (fly, bk, br) 1 x 100 free pull 750 Main set: 12 x 50: 4 rounds, IMO 5O kick, 50 kick-swim, 50 swim 600/1350 4 x 400... Read More ›
  • Friday Sprint Workout, 12/27/19 - Warm up: 1 x 100 kick 1 x 200 pull 300 Main set, 3 rounds: 4 x 50 +30, try for -10 100 moderate free 4 x 25 +25, try for -5 or better 100 moderate free 1500/1800 Kick set, 2 rounds: 4 x 25 fast kick, 30 sec rest between each 100 moderate free... Read More ›
  • Christmas eve workout – 5 Gold Rings - 1 x 25 fly 2 x 50 back, 1 x 25 fly 3 x 75 breast, 2 x 50 back, 1 x 50 fly 4 x 100 IM, 3 x 75 breast, 2 x 50 back, 1 x 50 fly 1250 Sing - 5 gold rings 4 x 100 IM, 3 x 75 breast, 2... Read More ›
  • Workout for Sunday, December 15, 2019 - Spicing up the Mile, with Chris warm up: 600 choice (600/600) drill set: 4×150 #1 50 breathing to the right/50 breathing to the left/50 breathing every 3rd stroke #2 50 kick/50 swim/50 kick #3 50 single arm drill/50 swim/50 single arm drill #4 50 swim breathing 2 strokes left-2 strokes right/50 kick/50 swim breathing 2... Read More ›
  • Workout for Thursday, December 12, 2019 - Building 200s from the inside out, with Chris and Chris Warm up: 600 choice (600/600)   Drill set: 4×100 (25 kick/50 drill/25 swim), one each stroke 4×50 swim (25 best nonfree stroke/25 free) 2×100 Free (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke/25 breathing every 5th stroke) (800/1400)   Main... Read More ›
  • Non-free workout, 12/10/2019 - Warm Up Set: 1 x 100 IM kick 1 x 75 free drill 1 x 75 fly/bk/br by 25s 1 x 75 br drill 1 x 75 fr/fly/bk by 25s 1 x 75 bk drill 1 x 75 br/fr/fly by 25s 1 x 75 fly drill 1 x 75 bk/br/fr by 25s 700 Main Set:... Read More ›
  • Non-free workout, Tues 12/3/19 - Drill Set: 100 IM kick 4 x 75 kick, drill, swim IMO 4 x 50 drill/swim by 25s, IMO 100 free pull 700 Main Set – Three rounds: 4 x 25 fly uptempo (2nd round back, 3rd round breast) +15 or +20 1 x 50 free 4 x 50 fly/back by 25s (2n rd bk/br,... Read More ›
  • Workout for Sunday, December 1, 2019 - Crazy 8s, with Chris warm up: 600 choice (600/600) drill set: 8×75 odds:  50 kick/25 swim evens:  50 drill/25 swim Suggested drills include single arm and rhythm drill (600/1200) main set: 8×100 on cruise 1×400, max DPS 8×75 on cruise 1×400, max DPS 8×50 on cruise 1×400, max DPS 8×25 on cruise 1×400, max DPS... Read More ›
  • Workout for Friday, November 29, 2019 - Black Friday—A Thanksgiving-style workout with Chris, Misa and Kate   Warm up: 600 choice (600/600)   Today’s workout is like Thanksgiving Dinner.  There’s a little bit of everything (10 different mini sets of 600 yards each), so pick and choose what you want on your plate.  One rule, though—you can only go back for one... Read More ›
  • - Drill set – two rounds: 100 IM kick 100 IM drill 100 free build or pull 600 Main set: 2 Rounds: 4 x 25 fly +15 descend 200 fly/back by 50s +30 work on strong turns 4 x 25 back +15 descend 200 back/breast by 50s +30 work on strong turns 4 x 25 breast... Read More ›
  • Workout for Saturday, November 16, 2019 - Stroke day, and a choice to bring the hammer or bring the technique (you should do both, but, hey–this is Masters!), with Chris and Kate warm up: 600 choice (600/600) drill set: 12×75 #1-4  freestyle, breathing 25 to the left side/25 to the right side/25 every 3rd stroke #5-8  50 kick/25 swim, one each stroke... Read More ›
  • Workout for Sunday, November 3, 2019 - Oreo cookie 1000s (crunchy on the outside, soft and sweet inside) with Chris Warm up: 600 choice (600/600)   Drill set: 4×100 Odds:  50 kick/50 swim Evens:  50 drill/50 swim Drills are either Single Arm Drill or Rhythm Drill.  Focus on stroke balance and symmetry 8×25 Odds nonfree, max DPS Evens:  build to uptempo pace... Read More ›
  • 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 ›
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