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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 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 ›
  • - Warmup: 600 easy swimming [600] Drill Set: 6×50 Odds DPS; Evens kick 200 IM stroke drill/swim 4×25 build swim [600/1200] Main Set: 8×100 odds free @+5, evens stroke @+15 4×50 freestyle, odds @c, evens @+10 2×25 sprint kicking @+20 4×100 odds free @+5, evens stroke@+15 2×50: free odds @c, evens @+5 8×25 fast kicking 2×100... Read More ›
  • Workout for April 5, 2028 - Warmup: 600 Choice [600] Drill Set: 3×100 kick-scull-drill-swim 4×50 drill-swim 4×25 Build [600/1200] Main Set: Part I: 3 sets of 4×50; 100 easy after each set of 4×50 4×50 arms= 80% effort, legs=100% @ c+ 1/2 c (e.g. if c=1:00, the interval is 1:30. If c=:40, the interval is :60) 4×50 arms = 100% effort,... Read More ›
  • Workout for Sunday, March 31, 2019 - Working on holding the pace, with Chris warm up: 600 choice (600/600) drill set: 4×150 (50 swim/50 kick/50 drill) odds:  drill is single arm drill evens: drill is rhythm drill focus on balanced stroke and rotation 4×50 swim Golf on cruise+10 sec 4×25 swim with uptempo overkick (900/1500) main set: 5×100 free #1 on cruise... Read More ›
  • Workout for Friday, March 29 - Warmup: Swimmers’ Choice [600] Drill Set:  4×75 kick-drill-swim 4×50 Golf 4×25 build [600/1200] Main Set: 2 rounds: 4×25 FAST kick @ 50 cruise interval 4×25  FAST swim @ 50 cruise interval 50 easy swim, perfect technique 4×25 FAST kick @ 50 cruise interval 2×50 FAST swim @ 100 cruise interval 50 easy swim, perfect technique... Read More ›
  • Workout for Thursday, February 21, 2019 - Thursday, February 21, 2019 In every IM, there are Turns Turns Turns… with Chris and Chris Warm up: 600 choice (600/600)   Drill set: 4×200 #1  swim freestyle, breathing 25 left side/25 right side/50 every 3rd stroke twice through #2  IM.  Drill Fly and Back, Kick Breast and Free #3  IM.  Kick Fly and Back,... Read More ›
  • Workout for Saturday, February 16, 2019 - Saturday, February 16, 2019 Sneaking those 200s of nonfree, with Chris and Kate Warm up: 600 choice (600/600) Drill set: 4×100 (25 kick/50 drill/25 swim) One each stroke 4×75 rotating IM on your 100 cruise interval 4×50 kick, build One each stroke 4×25 swim, build One each stroke (1000/1600) Main set: 1×200 nonfree on cruise+40... Read More ›
  • Workout for Friday, February 15, 2019 - Friday, February 15, 2019 Sprinting with Fins is FUN! With Chris, Griff and Tina Warm up: 600 choice (600/600) Drill set: 1×150 swim, max DPS (50 free/50 nonfree/50 choice of stroke) 1×150 kick, choice of strokes 1×150 drill (50 free/50 nonfree/50 choice of stroke). Choice of drills 6×25 swim, choice of stroke Odds: max DPS... Read More ›
  • Workout for Saturday, January 9 - 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 Friday, February 8 - Warmup: Swimmers’ Choice [600] Drill Set: 4×75 Kick/Drill/Swim 4×50: 25 build, fast flip turn, 25 drill 4×25 perfect stroke [600/1200] Main Set: 3-4x: 4×25 AS FAST AS YOU CAN GO @+20-30, followed by 50 easy/drill   6-8×50 Odds: AS FAST AS YOU CAN GO @+10; Evens easy/drill @ +10 [850-1050/2050-2250] Dessert 6×50: 1 @cruise, 2... Read More ›
  • Workout for Friday, January 31 - Warmup: Swimmers’ Choice [600] Drill Set: 4×50 free   (odds: DPS, evens: catch-up) 200 IM stroke drill by 50s 4×50 free (odds: DPS, evens: build) [600/1200]   Main Set: Part I 6×25 FAST on 50 cruise interval 50 recovery 4×50 FAST on 100 cruise interval 50 recovery 2×75 FAST on 100 cruise interval +20 50... Read More ›
  • Tuesday, January 29 - The Power of Three! We’re going to do sets of 3 – and we’re going to power through them! Warm-up  2 x 100 kick/swim by 25  6 x 50  odds: short axis drill, evens: long axis drill  4 x 25 – Build your choice of stroke Main Set  3 x 200  + 25  (1: IM,... Read More ›
  • Workout for Sunday, January 27, 2019 - Sunday, January 27, 2019 About that 1650 thing… with Chris warm up: 600 choice (600/600) drill set (sort of) 11×150, with 15 sec rest #1-2 swim, descend 1-2 #3 kick #4-5 swim, descend 4-5 #6 kick #7-8 swim, descend 7-8 #9 kick #10-11 swim, descend 10-11 (1650/2250) main set (if you want to think of... Read More ›
  • Tuesday 1/22/2019 - Theme: You really CAN swim 100 fly (and back and breast)!! Warm-up  100 Freestyle – Stretch out!  6 x 25 Breatstroke (odds Drill, evens Swim)  6 x 25 Backstroke (odds drill, evens swim)  6 x 25 Fly (odds drill, evens swim) 100 Freestyle – Stretch out! Main Set  Round 1 : Fly  4 x 25... Read More ›
  • Workout for Sunday, January 20, 2019 - Sunday, January 20, 2019 Pressing pace on distance with Chris warm up: 600 choice (600/600) drill set: 3×500 #1  every 3rd length kick #2  every 3rd length rhythm drill #3  breathe 25 left side/25 right side/50 every 3rd stroke Focus on balance and stroke symmetry during the drill (1500/2100) main set: 4×200 on cruise 1×100... Read More ›
  • Workout for Saturday, January 19, 2019 - Saturday, January 19, 2019 Stroke work and perfect freestyle, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) one each stroke, choice of drills 4×25 swim build one each stroke (600/1100) main set: 5×100 on cruise+25 sec odds free with perfect technique, evens nonfree break 30 sec 1×50... Read More ›
  • Sunday January 13, 2019 - It’s all about the 1650 Drill Set 3x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [600 yards] 3 x 550  +40  – descend 1,2,3 [1650/2250] 2 x 50 catchup drill 50 gallup drill 50 kick 50 single arm butterfly [400/2650] 11 x 150 +10 hold steady pace [1650/4300] 16 x... Read More ›
  • Saturday Jan. 5, 2019 - Drill Set 4 x 25 backstroke gallup drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 breaststroke – 1 pull/2kick drill 100 – 25 scull/25 kick/25 drill/25 swim 4 x 25 butterfly noodle drill 100 – 25 scull/25 kick/25 drill/25 swim 600 yards Main Set 3 times through 4 x 25 non-free –... Read More ›
  • Sunday, January 6, 2019 - Sunday, January 6, 2019 Mini sets for distance day, with Chris warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 2×100 (50 kick/50 drill) 8×25–2 each stroke odds drill, evens swim 2×100 (50 kick/50 drill) 4×50 Golf on cruise+10 sec Better your scores from the first round (1000/1600) main set: Part 1:... Read More ›
  • Workout for Friday, January 4, 2019 - 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 ›
  • High Intensity Workout 12/28/2018 - Warm-up  4 x 75 : swim/kick/drill by 25s  4 x 50 : odds are long-axis drill, evens are short-axis drill  4 x 25 : work on streamlines off the wall Main Set If you do this right – this can be one of the most challenging workouts you’ll ever do – and you’ll feel great... Read More ›
  • Cowboy Christmas Workout – 12/25/2018 - Warm-up “What do you call a frog that wants to be a cowboy? Hoppalong Cassidy”  2 x 200 @10 Paces (like a duel at high noon!) 10 strokes EZ, 10 Strokes Uptempo, 10 Strokes Drill – repeat for full 200 6 x 25 Skedaddling (Push off the wall like you need to get out of... Read More ›
  • Workout for Sunday, December 16, 2018 - Big distance at lower intensity, with Chris warm up: 600 choice (600/600) drill set: 4×200 #1  50 swim/50 kick #2  50 single arm drill/50 swim #3  50 rhythm drill/50 swim #4  25 breathing to the left/25 breathing to the right/50 breathing every 3rd stroke The focus of the drill set is stroke balance and symmetry... Read More ›
  • Saturday,December 15, 2018 - There’s HOW much kicking in this workout? with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 freestyle Golf on cruise+10 sec 4×100 (50 kick/50 drill), one each stroke 8×25 swim, two each stroke second one in each pair faster than the first. (800/1400) Main set: 1×400 free, every 4th length kick 4×100... Read More ›
  • Sunday December 9 - Sunday, December 9 4 x 2 x 100 Alternate 100 scull/kick/choice of drill/swim 100 IM drill [800 yards] 4 x 50  +15, +10, +5, Cruise [200/1000] Preparing for 1650 11 x 150 + 10  work on technique and see where you are pacewise [1650/2650] 8 x 50 kick, mostly on back, a lot underwater off... Read More ›
  • Holiday Party Slide Show and Photo -
  • Workout for Friday, November 30, 2018 - Friday, November 30, 2018 Speedwork for (good) form’s sake, with Chris, Griff, and Tina   Warmup:  600 choice (600/600)   Drill set: 1×300 swim, every 3rd length kick 2×100 (25 kick/50 drill/25 swim) #1 free, #2 nonfree.  Choice of drills 3×50 freestyle Golf on cruise+10 sec 4×25 swim, build Odds free, evens nonfree (750/1350)  ... Read More ›
  • Workout for Thursday, November 29, 2018 - Thursday, November 29, 2018 Recovery stroke work with Chris and Kate Warm up: 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 4×75 (25 kick/25 drill/25 swim) One each stroke (900/1500)   Main set: 1×200 IM, kick the 50 of your worst stroke 8×25 of... Read More ›
  • Workout for Sunday, November 25, 2018 - Building the heat to distance, with Chris warm up: 600 choice (600/600) drill set: 1×100 swim, max DPS 3×50 kick, descend 1-3 1×100 swim, max DPS 3×50 single arm drill focus on stroke symmetry and balance 1×100 swim, max DPS 3 x 50 rhythm drill focus on stroke symmetry and balance (750/1350) Main set: 3×300... Read More ›