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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!

  • 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 ›
  • 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 ›
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