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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 with Coach Ryan – 3/6/21 - Warmup:200 swim build 3 rounds:100 kick3 x 50 swim, descend 1-3 Main Set.4 rounds, descend effort by swim: Odd rounds: Even rounds: 3 x 100 3 x 200 2 x 150 2 x 150 1 x 200 1 x 100 Kicking:3 rounds, build to fast:100755025
  • IM with Coach Ryan – Thu 3/4/21 - Warmup:200 swim 2 Rounds:100 free on 1:3075 breast on 1:1550 back on :5025 fly on :35 4 Rounds, Transition goes at the middle of each swimRound 1: Fly-backRound 2: Back-breastRound 3: Breast-freeRound 4: Free-fly15010050Descend effort by swim Kick Set:8 x 75#1. kick-swim-swim#2. swim-kick-swim#3. swim-swim-kick#4. all kick
  • Wednesday, March 3, 2021 - Assessing your cruise interval with Chris and Kate warm up: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 swim build (600/600) main set: 3-4×400 on cruise, hold the same pace on all of them Your cruise pace is your “all day” pace. It approaches but does not go past your aerobic threshold.... Read More ›
  • Saturday, February 27, 2021 - Longer IM by request, with Chris and Kate warm up: 300 swim, every 3rd length nonfree 6×50 25 scull/25 kick 4×50 25 drill/25 swim, one each stroke (800/800) main set: 4×100 IM on cruise+30 sec, descend 1-4 2×200 IM on cruise+45 sec (25 moderate/25 uptempo) 1×400 IM, max DPS switch to drill if your stroke... Read More ›
  • Mostly Free with Coach Tina – Sun 2/28/21 - 500 (200 free – 200 pull – 100 kick) 400 free, every 4th length push it, :20 rest300 free, mid 100 backstroke, :20 rest200 free, push the 3rd 50, :20 rest100 free, :20 rest200 free, 3rd 50 fast non-free, :20 rest300 free, mid 100 breaststroke, :20 rest400 free, every 4th length fast, :20 rest200 pull... Read More ›
  • Fast Breaststroke with Coach Griff – part 2 - Another set to work on speed for the 200 breast Warmup:500 reverse IM: 200 free – 150 breast (kick-drill-swim) – 100 back – 50 fly (or dolphin kick) 4 x 125 IM kickodds: add a 25 breast swimevens: add a 25 free swim Main Set:8 x 50 breast on 1:00 to 1:10 (pick an interval... Read More ›
  • Quick NF & IM with Coach Kate – Thurs 2/25/21 - Warmup:300 free, every 3rd length kick300 IM, kick-drill-swim each stroke optional set if you need more warmup:6 x 50 build (odds non-free, 1 each; evens free) Main Set – 3 Rounds, 1 of each non-free stroke:4 x 25 non-free up-tempo50 free easy50 non-free fast50 free easy100 IM fast50 free easy Bonus set from Ed &... Read More ›
  • Wednesday, February 24, 2021 - Picking up speed during the race, with Chris and Kate warm up: 300 swim, every 3rd length nonfree 4×75 odds: 25 scull/50 drill evens: 50 kick/25 swim (600/600) main set: 1×400 on cruise 1×300 on cruise+10 sec 1×200 on cruise+20 sec 1×100 fast No breaks between swims. Increase speed as the distance decreases. (1000/1600) next... Read More ›
  • Mid-Distance with Coach Tina – Sun 2/21/21 - Warm up:500 (200 free – 100 kick – 100 choice – 100 free) 4 x 250each one is broken as follows:100 on cruise – 50 dolphin kick on back – 100 on c+10take 15 seconds rest in between 4 x 100 pull, target c+103 x 100 kick. steady and snappy. 10 seconds rest in between... Read More ›
  • Eights with Coach Ryan – Sat 2/20/21 - Warmup:200 swim build 8 x 50odds: freeevens: fly-back, back-breast 8 x 75#1-#3 rotate kick lap (k-s-s, s-k-s, s-s-k)#4 all kick 8 x 100#1-#3 rotate 50 non-free#4 all non-free 8 x 125rotate 50 kick 8 x 150#1 50 fly – 100 free#2 50 free – 50 back – 50 free#3 100 free – 50 breast#4 fly... Read More ›
  • Thursday, February 18, 2021 - IM, You M, We all M for IM, and then we focus on a particular stroke, with Chris and Misa warmup: 300 swim, every 3rd length nonfree 4×50 (25 scull/25 kick) 4×25 swim build, choice of strokes (600/600) main set: 4×75 rotating IM on cruise+30-40 sec 4×50 rotating IM on cruise+20-30 sec 4×25 IM order... Read More ›
  • Wednesday, February 17, 2021 - A 1650 in pieces, with Chris and Kate warm up: 300 swim, every 3rd length nonfree (300/300) Main set (don’t worry–you work into it) 11×150 #1 on cruise+30 sec #2 on cruise+20 sec #3 on cruise+10 sec use #1-3 to find your stroke length and breathing rhythm #4-5-6 on cruise+5 sec, descend #7 uptempo 30... Read More ›
  • Short Sets with Coach Misa – Tue 2/16/21 - 200 to 300 warmup swim 5 x 100 on +15odds free, evens non-free or IM 2 (or more) rounds of:3 x 75 descend 1-325 easyodd round(s) free on +15, even round(s) non-free on +25 7 x 50 (25 kick – 25 swim build) 8 x 25odds fast, evens easy
  • Valentine’s Day Workout with Coach Tina – 2/14/21 - Warmup:A warmup you love Set #1: 10 x 100 but only do 9 of them.. and love it3 or 4 x 100 non-free or IM on +15 to +203 or 4 x 100 free on +52 x 100 non-free or IM on +15 Set #2: Heart Rate6 x 50 easy on +15, 50% effort5 x... Read More ›
  • Saturday, Feb 13, 2021 - Warmup:200 swim build 8 x 75#1-#3 rotate a length of kick#4 all kick Main Set4 Rounds:200 moderate choice100 – 75 – 50 – 25choose a 25 base for the 100 through 25example 20 seconds: 100 on 1:20, 75 on 1:00, 50 on :40, 25 on :20example 25 seconds: 100 on 1:40, 75 on 1:15, 50... Read More ›
  • Fast Breaststroke with Coach Griff – Fri 2/12/21 - To work on 200 pace. Warmup:300 swim 5 x 100 IM:#1. all kick#2. 75 kick – 25 swim#3. 50 kick – 50 swim#4. 25 kick – 75 swim#5. all swim 8 x 25 breastodds: drillevens: focus on breakouts Main Set:12 x 50 on 1:00 (or pick an interval that gives about 20 seconds rest on... Read More ›
  • Distance Non-free with Coach Ryan – Thu 2/11/21 - Get ready to feel some pain.. Warmup:200 swim build 12 x 50, 3 of each IMO:#1. kick#2. drill#3. swim Main Set Part 12 Rounds*:400 free300 breast200 back100 fly*(2nd round is originally 100 free – 200 breast – 300 back – 400 fly, but we’re too old for that) Main Set Part 22 Rounds, best non-free... Read More ›
  • Wednesday, February 10, 2021 - Building and holding pace, with Chris and Kate warm up set: 3×200 #1 swim, choice of strokes #2 25 free/25 nonfree #3 50 kick/50 swim, choice of strokes (600/600) main set: 4×50 on cruise (or cruise+5 sec), descend 1-4 1×200, build the first 100, hold pace on the second 100 30-60 sec rest 6×50 on... Read More ›
  • Mid-Distance with Coach Tina – Sun 2/7/21 - with just a little backstroke 3 Rounds:200 swim50 kick, warm up your legs 3 x 400:#1. 150 free – 100 back – 150 free#2. all free. focus on core, steady kick, and keeping chest down#3. 200 free – 100 back – 100 free 2 to 3 Rounds:100 kick200 pull, focus on your catch 400: 100... Read More ›
  • Saturday, February 6, 2021 - IM Transitions and strong finishes with Chris and Liz warm up set: 300 swim, every 3rd length nonfree 4×50 (25 kick/25 swim with hands in a fist) 8×25 2 each stroke, descend 1-2 (700/700) Main set: 3 rounds of: 5×100 on cruise+30 sec #1 50 fly/25 back/25 breast #2 25 fly/50 back/25 breast #3 25... Read More ›
  • Distance IM with Coach Ryan – Thurs 2/4/21 - The BEST kind of workout Warmup:200 reverse IM, drill-swim by 25 3 rounds:3 x 50 IM transitions (fly-back, back-breast, breast-free)150 free with overkick Main Set: Distance IM8 x 50, 2 of each stroke4 x 100, 1 of each stroke OR all IM2 x 200 IM or non-free400 IM Dessert:12 x 50 kick, descend 1-4, 5-8,... Read More ›
  • Wednesday, February 3, 2021 - Changing speeds by tweaking stroke length and tempo with Chris and Kate warm up: 200 swim 4×50 odds are kick, evens are swim with hands in a fist work on stroke symmetry and feel for the water with the forearm (400/400) main set: 2-3 rounds of: 1×400 on cruise+30 sec, maximum distance per stroke 1×200... Read More ›
  • Non-free Distance with Coach Ryan – Tue 2/2/21 - Warmup:200 reverse IM, drill-swim by 25 14 x 50 on +5 to +10do the 7 turns (legally), twice through#1. fly#2. fly-back#3. back#4. back-breast#5. breast#6. breast-free#7. freeand repeat Main Set:4 Rounds:20015010050split each distance in half by the following strokes:Round 1: fly-backRound 2: back-breastRound 3: breast-freeRound 4: free-fly 16 x 25 – 2 kick, 2 swim. 4... Read More ›
  • Mindfulness with Coach Tina – Sun 1/31/21 - 200 free 150 kick 4 x 100 golf, +10dial in your technique 300 middle 100 non-free, :10 200 freereduce stroke count 50 to 100 and 100 to 200 100 non free, :20do the stroke you are least likely to want 200 3rd 50 faster than the rest, :10 300 middle 100 fast, :10 400 build... Read More ›
  • Choice Set with Coach Ryan – Sat 1/30/21 - 300 warmup, every 3rd length kick Choice of strokes and intervals, descend 1-4 in each group:4 x 504 x 754 x 1004 x 754 x 50 Pull or swim:100200300400500400300200100 Kick set:8 x 50 kick, descend 1-4 and 5-8
  • Reverse IM with Coach Ryan – Thu 1/28/21 - A painful twist on a familiar favorite… Warmup:12 x 50 (do pattern 4 times)#1. 50 kick#2. 25 kick – 25 swim#3. 50 swim 14 x 50 – do the 7 turns (legally), twice through#1. fly#2. fly-back#3. back#4. back-breast#5. breast#6. breast-free#7. freeand repeat Main SetBuild from a 25 free up to a 200 reverse IM…25 free50... Read More ›
  • Coach Ryan’s Sets to Train for the 100 Free - These will help improve your speed and endurance for the 100 free! There are many possible variations from these sets. #1 – Main Set “Pain Set”10 x 100 ALL OUT on 3:00if that’s too painful, the 5th and 9th reps can be easy recovery #2 – Broken Swims50 – 5025 – 50 – 2550 –... Read More ›
  • Freestyle with Coach Tina – Sun 1/24/21 - Thinking about your freestyle cruise interval… 300 swim 150 kick 200 pull 400 swim – focus on core, kick, and EVF (early vertical forearm) 4 x 100 on +10is this your realistic cruise? 300 swim – core, kick, EVF 3 x 100 on +5 200 swim – core, kick, EVF 2 x 100 on cruise... Read More ›
  • Vari8y with Coach Ryan – Sat 1/23/21 - Get it… variety… vari-8-y?? This terrible pun was not from Ryan, by the way.. Warmup:200 swim build 12 x 50 (do the following pattern 3 times):#1. free#2. fly-back#3. back-breast#4. breast-free The Eights:8 x 125 on +10, rotate a 50 fast non-free#1. 50 non free (fast) – 75 free#2. 25 free – 50 non-free – 50... Read More ›
  • IM Conditioning with Coach Ryan – Thu 1/21/21 - Warmup:200 swim build 2 x 300 every third length kick#1 free#2 IM 4 rounds (1 of each stroke, IMO):25 drill25 build50 perfect technique on 1:00 Main Set Option #1:12 x 100 IM (or non-free)First 5 on +5Next 4 on cruiseLast 3 on -5“cruise” here should be up to 15 seconds slower than your usual freestyle... Read More ›
  • Aerobic Workout with Coach Misa – Mon 1/18/21 - Warmup:200 to 300 DPS4 x 50 slow descend Main Set – 100s on Shortening Intervals:6 x 100 on a moderate interval, strong pace50 to 100 easy 4 x 100 on a challenging interval50 to 100 easy 2 x 100 on a very challenging interval100 easy Extras:8 x 25 FAST kick, take plenty of rest200 easy,... Read More ›
  • Sunday Distance with Coach Tina – 1/17/21 - Adapted from one of Coach Chris’s workouts. Warmup:200 choice 4 x 125odds: odd lengths DPS, even lengths kickevens: odd lengths swim, even lengths DPS Main:300 on +10 400 focus on DPS 2 x 150 on +10, descend 1-2 400 focus on DPS 4 x 75 on +10, descend 1-4 200 warm down
  • Saturday Challenge Set with Coach Ryan – 1/16/21 - Warmup:200 swim build 4 rounds (odd rounds kick, even rounds swim):4 x 25 build on :3050 strong on 1:00 Challenge Set:12 x 100 on 2:00strong, hold best average time More Stuff:16 x 50 (do pattern 4 times):#1. easy-fast#2. fast-easy#3. fast#4. easy 400 IM kick 400 pull, descend the 100s
  • 12×100 IM with Coach Ryan – Thu 1/14/21 - Warmup:200 swim build 2 rounds of:4 x 75, #1-3 rotate a lap of kick, #4 all kick4 x 50 IM switch back (free-fly, fly-back, back-breast, breast-free) Main Set:12 x 100 IM (or non-free)First 5 on +5Next 4 on cruiseLast 3 on -5“cruise” here should be up to 15 seconds slower than your usual freestyle cruise... Read More ›
  • Coach Griff’s Sets to Train for 100 Speed - Work these sets into your training sessions in order to spend some quality time going fast. They aren’t exclusively for freestyle either! And don’t forget that sprinting requires adequate rest. Set #1 – not really a sprint set, but it sets a mark for in-practice speed4 x 100 on +30, descend – Set #2 –... Read More ›
  • Train for the 100 Free with Coach Griff - You should be able to fit this into a 30 or 35 minute session! Warmup:4 x 100: swim-kick-swim-scull by 25 4 x 100 on +30, descend 4 x 50 drill-swim, IM order The Fast Part – 2 Rounds:4 x 25 sprint, rest 10 seconds at each wall100 easy
  • Mid Distance with Coach Tina – Sun 1/10/21 - 400 warm up and get excited! 3 times:50 kick – 50 swim 2 rounds:all on c+10. 1st 3 swim to interval, last 2 come in on cruise interval50 free100 free200 free100 free50 free 100 free for time: get a baseline reading on your current level 4 rounds:150 pull, go right into-50 kick (IMO by round)rest... Read More ›
  • Quick 50s with Coach Ryan – Sat 1/9/21 - Warmup:200 swim build2 rounds:4 x 75, rotate 1 length kick through #1-3, #4 all kick3 x 50, #1 & #2 on :45, #3 on 1:00 Main Set:12 x 50 on 1:15all fast, hold best average Pull Set, 5 Rounds:200 moderate100 fast pull without buoy Kick Set:12 x 50 kick, descend #1-4, #5-8, #9-12
  • Fast Friday with Coach Liz – 1/8/21 - Warmup:300 swim4 x 75 kick-drill-swim Main Set (5 rounds, even rounds non-free):25 build25 fast50 build50 fast75 fast75 easy More Stuff:6 x 75 fly-back-breast6 x 150 pull8 x 50 kick
  • Speed Work with Coach Ryan – Thu 1/7/21 - Warmup:200 swim build8 x 50 (do pattern twice):#1. 25 scull – 25 kick#2. 50 kick#3. 25 kick – 25 swim#4. 50 swim Main Set:4 Rounds (odds free, evens best non-free stroke for full round):3 x 50 on +10, descend 1-3100 FAST20 seconds rest2 x 25 on :30, hold fast pace50 easy Extras:12 x 50 on... Read More ›
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