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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 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 ›
  • Workout for Wednesday, June 19, 2019 - working up to a distance pace, with Chris, Griff and Tina warm up: 600 choice (600/600) drill set: 3×100 (25 scull/50 kick/25 swim) 4×75 (50 drill/25 swim) 1×300 swim, every 3rd length nonfree (900/1500) main set: 1×200 on cruise+5 sec, steady moderate pace 2×100 on cruise+10 sec, faster pace than the 200 1×400 at the... Read More ›
  • Workout for Sunday, June 16, 2019 - Big distance with Chris warm up: 600 choice (600/600) drill set: 4×100 (25 scull/25 kick/25 drill/25 swim) (400/1000) main set: 1×1000, even pace, max DPS 1×100 (25 scull/25 kick/25 drill/25 swim) 1×800, negative split 1×100 (25 scull/25 kick/25 drill/25 swim) 1×600, even pace, max DPS 1×100 (25 scull/25 kick/25 drill/25 swim) 1×400, negative split 1×100... Read More ›
  • Workout for Wednesday, June 12, 2019 - Distance in hot water, with Chris, Misa and Chris L. The water temperature is 84 degrees today.  You might want to shift your focus from hammering to thinking good technique instead.  Pay attention to your hydration levels and how you feel in the water.  Break as you need to. warm up: 600 choice (600/600) drill set:... Read More ›
  • Workout for Sunday, June 9, 2019 - Sunday, June 9, 2019 Holding pace through the distance, your choice of old school or new school, with Chris warm up: 600 choice (600/600) drill set: 8×75 odds:  25 scull/50 kick evens:  swim, breathing 25 left side/25 right side/25 bilaterally 4×50 free #1 on cruise+15 sec #2 on cruise+10 sec #3 on cruise+5 sec #4... Read More ›
  • workout for Saturday, June 8, 2019 - IM Crazy! with Chris and Kate warm up: 600 choice (600/600) drill set (sort of): 1×300 freestyle 4×50 kick on cruise+30 sec 1 each stroke in IM order 1×300 (50 free/25 non free) 4×50 drill on cruise+25 sec 1 each stroke in IM order 1×300 (25 free/50 non free) 4×50 swim, max DPS on cruise+20... Read More ›
  • Workout for Wednesday, June 5, 2019 - Wednesday, June 5, 2019 Pushing cruise pacing for longer swims with Chris, Misa and Griff   Warm up: 600 choice (600/600)   Drill set: 4×150 Odds:  75 kick/50 single arm drill/25 swim Evens:  25 kick/50 rhythm drill/75 swim (600/1200)   Main set: 1×400 moderate pace Rest 1 minute 4×100 on cruise+5 sec, descend 1-4 And... Read More ›
  • Sunday June 2, 2019 - Warm Up 2 x 50 loose wrist drill 50 fist drill 50 catchup drill 50 swim [400 meters] All the following on cruise +15 100 200 – 100 300 -200 -100 400 – 300 – 200 – 100 [2000/2400] Optional 6 x 50 kick 500 -400 -300 – 200 – 100 [1500/3900-4300]
  • Workout for Monday, May 27, 2019 - Monday, May 27, 2019 Working the aerobic threshold with Chris and Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 1×300 (50 drill/25 swim) drills are choice of single arm and rhythm drill 4×50 freestyle Golf on cruise+10 sec (800/1400) main set: 1×200 on cruise+5 sec 1×100 on cruise 1×200... Read More ›
  • Workout for Saturday, May 25, 2019 - Saturday, May 25, 2019 Checking out all the strokes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×100 (25 kick/50 drill/25 swim) one each stroke 4×25 swim, build one each stroke (700/1300) main set: 1×300 free 4×50 best nonfree stroke on cruise+20 sec, descend 1-4... Read More ›
  • Workout for Sunday, May 12, 2019 - Sunday, May 12, 2019 Using your legs on distance swims with Chris   Warmup: 600 choice  (600/600)   Drill set: 6×100 free #1-2 on cruise+10 sec #3-4 on cruise+5 sec #5-6 on cruise 8×50  Odds:  kick Evens:  single arm or rhythm drill 8×25 Odds:  max DPS Evens:  build (1200/1800)   Main set: 1×800, max DPS... Read More ›
  • Workout for Saturday, May 11, 2019 - Saturday, May 11, 2019 Sneaking in some intensity with Chris and Griff   Warm up: 600 choice (600/600)   Drill set: 4×50 free on cruise+5 sec, descend 1-4 4×125 IM #1  25 fly kick/25 fly drill/25 back/25 breast/25 free #2  25 fly/25 back kick/25 back drill/25 breast/25 free #3  25 fly/25 back/25 breast kick/25 breast... Read More ›
  • Workout for Friday, May 10 - Warmup: Swimmers’ Choice [600] Drill Set: 4×75 scull-drill-DPS 4×50: 25 build to FAST turn, 25 easy 4×25 half FAST, half easy [600/1200] Main Set: 5×100 @ +30 DPS @+20 75 DPS -25 FAST 50 DPS-50 FAST 25 DPS-75 FAST, take an extra 50 easy 100 FAST 5×100 @ +30 DPS 25 FAST-75 DPS 50 FAST-50... Read More ›
  • Workout for Sunday, May 5, 2019 - Building pace with Chris warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 1×200 (50 single arm drill/50 swim/50 rhythm drill/50 swim) 4×25 swim build to uptempo (600/1200) main set: 1×800 moderate pace 8×50 on cruise+5 sec.  Hold cruise pace 1×600 at the pace of the cruise+5 second 50s 8×50 on... Read More ›
  • Workout for Saturday, May 4, 2019 - May the 4th be with you!  With Chris and Kate warm up: 600 choice (600/600) drill set: 8×100 odds:  50 kick/50 drill evens:  50 drill/50 swim max DPS do one pair each stroke in reverse IM order (800/1400) main set: 1×400 free 4×25 nonfree on cruise+15 sec 1×300 free 4×50 nonfree on cruise+20 sec 1×200... Read More ›
  • Workout for Friday, May 3 - Warmup: Swimmers’ Choice [600] Drill Set: 200 IM Kick/Drill 4×25 FAST kick 4×25 swim build @ +15 200 IM Drill/Swim [600/1200] Main Set: 2x: 16×25 (repeat the following 4x): 1. build kick @ 15 sec rest 2. FAST kick @ 15 sec rest 3. FAST swim 4. easy 50 FAST 50 easy [1000/2200] Dessert: 4×100... Read More ›
  • Workout for Tuesday, April 30, 2019 - Tuesday, April 30, 2019 An Auld Chestnut with Coaches Chris   Warm up: 600 choice (600/600)   Drill set: 4×75 #1  75 swim #2  25 kick/50 swim #3  50 kick/25 swim #4  75 kick 4×75 Drill, Rotating IM #1  25 Fly/25 Back/25/Breast #2  25 Back/25 Breast/25 Free #3  25 Breast/25 Free/25 Fly #4  25 Free/25... Read More ›
  • Workout for Sunday, April 21, 2019 - Picking your spots on distance races 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 max DPS focus on core engagement and rotation 8×25, build to strong uptempo pace 10×50 swim on cruise+10 sec odds:  max DPS evens:  uptempo pace (1100/1700) main set:... Read More ›
  • Workout for Saturday, April 19 - Warmup: Swimmers’ Choice [600] Drill Set: 6x50 odds short axis drill; evens long axis drill200 IM kick/swim4x25 build [600/1200] Main Set: 4x125 IM 8x50 free odds @ c, evens @ +5 8x75 rotating IM @ +15 5x100 freestyle: odds @ +5, evens @ +c 16x25: 4 each stroke; odds fast kick, evens swim @ +20... Read More ›
  • Workout for Friday, April 19 - Warmup: Swimmers’ Choice [600] Drill Set: 300 RIMO: kick/drill/swim 4×50 free @ +5 4×25 build, choice of stroke [600/1200] Main Set: 4x the following sequence 2x 25 FAST kick @ 50 interval 50 build to 80% @ +20 2×25 FAST swim @ 50 interval 25 DPS @ 50 interval 50 FAST swim 25 easy [1000/2200]... Read More ›
  • Friday 4/12/2019 - Warm-up  2 x 100 – Freestyle arms with dolphin legs (not a drill – just helps you warm up)  2 x 75 kick/drill/swim by 25  4 x 50 odds: short axis drill, evens: long axis drill Extended Warm-up  16 x 25 – sets of 4: 4@ +15, 4@ +10, 4@ +5, 4@ Cruise Main Set ... Read More ›
  • Workout for Sunday, April 7, 2019 - Sunday, April 7, 2019 A crash course in USRPT, with Chris   Warmup: 600 choice (600/600)   Drill set: 4×150 (25 scull/50 kick/50 drill/25 swim max DPS) 4×50 golf on cruise+10 sec 4×25 swim build (900/1500)   Main set: 2×500 free #1  get your stroke rhythm dialed in #2  get your time Take your 500... Read More ›
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