Past Workouts – MVM
Monday, February 2, 2026
10 minute warm-up 3 x 200 cruise+15, cruise +5, cruise 3 x 150 ” 30 seconds recovery 3 x 100 ” 3 x50 ” 6 x 50 kick 2 – 4 x 150 pull swim down
Saturday, January 31, 2025
10 minute warm-up 100 free, 200 stroke/free, 300 every 3rd nonf-free 6 x 50 kick 12 x 75 : odds fly-back-breast or stroke, evens free. 5-10 sec rest after each 3 -5 x 200 pull cruise +10 6 x 50 odds fast evens easy
Friday, January 30, 2026
Warm-up:2×150 (50 Kick, 50 Drill, 50 Swim)4×50 +52×100 +10200 Pull 4 rounds – one per stroke50 Kick/50 Drill2x50 FAST +30100 EZ 8×25 Flag to Flag sprint. Water start from the flags!
Wednesday, January 28, 2026
Mid-distance Wednesday with Jordan 300 +30 warmup 200 +20 mod100 +10 build100 cruz100 +5200 +10300 +15100 ez200 fast100 ez300+15200 +10100 +5100 cruz100 +10 ascend200 +20 mod300 +30 cool down 3000 yards total
Monday January 26, 2025
10 minute warm-up 8 x 75 odds free, evens non-free 4-6 rounds: 150 build, rest 5, 50 hard on cruise +10-15 4 x 200 pull 6 x 50 kick swim down
Friday, January 24, 2025
Sprint day with Flo (all lanes together) Warm-up:10 minutes of free swimming4x100 (SKID)200 Pull Main Set:4×100 on 2 minutes – Best average!!50 EZ 6×75 on 1:451st: 25 FAST, 50 recovery2nd: 50 FAST, 25 recovery3rd and 4th: All FAST5th: 25 EZ, 50 FAST6th: 50 EZ, 25 FAST50 EZ 8×50 on 1:30 2 Free/2 Non Free, 1…
Saturday, January 24, 2015
10 minute warm-up 4 x 100 : 75 free, 25 stroke; 4 x 50 stroke: Reverse IM order on the stroke 4 x 200: 150 free, 10 sec rest, 50 stroke up-tempo 10-15 sec rest 12 x 25 kick. Sprint evens 6 x 50 pull non-free 4 – 8 x 100 descend. Odds free, evens…
Monday, January 19, 2025
10 minute warm-up 3 x 200: 1. Reverse IM, 2. Stroke/free by 25, 3. IM 5 x 100, 5 x 75, 5 x 50, 5 x 25: cruise + 10, c+5 c+5, cruise, cruise. 30 sec after each group of 5 6 x 50 kick 2 – 4 x 150 pull
Saturday, January 17, 2026
10 minute warm-up 12 x 50 : 4 free drill, 4 stroke/free, 4 stroke drill 300 IM, 100 free, 200 IM, 200 Free,100IM, 300 Free 4 x 75 kick 2 x 200 or 300 pull 12 x 25 fast / easy
Monday, January 12, 2025
12 x 50 : 2 rounds: 2 swim, 2 rhythm, 2 catch-up 3 x 100 IM 2 rounds: 200 on cruise +15, 150 on cruise +10, 100 on cruise, 50 on cruise +5 3 x 100 kick 3 – 4 x 200 pull swim down
Saturday January 10, 2026
10 minute warm-up 6 x 100 odds free, evens IM or stroke 4 – 6 rounds: 100 + 50. Odds IM on 100, free on 50; evens: free on 100, stroke on 50 4 – 6 x 50 kick 4 – 6 x 150 pull: 2 on cruisr, 2 on c +5, 2 on C…
Friday, January 9, 2026
Sprint day with Flo Warm-up:10 minutes of free swimming2x150 (kick, Drill, Swim by 50)200 Pull100 Drill Main Set:6×25 fast on +40 minute (2 free, 2 NF, 2 Free) – 50 recovery 4x 50 fast on +1:00 (2 free, 2 NF) – 100 recovery 3x 100 fast on +1:20 minutes (free, NF, free) – 100 recovery 4x 50 fast…
Monday, January 5, 2026
10 minute warm-up 300 every 3rd kick, 200 stroke/free by 25, 100 free 2 rounds: 200 moderate, 50 sprint, 150 moderate , 50 sprint, 100 moderate, 50 sprint: 10 sec rest after moderates, 15 sec rest after sprints 6 x 50 kick 4 – 6 x 150 pull 12 x 25 swim down
Saturday, January 3, 2025
10 minute warm-up 12 x 50 : 3 free breathing left, right, bilateral; 3 breast back dry; 3 free drill catch-up, rhythm; 3 fly-bl, bk-br, br-fr 2 rounds: . 3 x 100 free c+10, c+5, cruise . 4 x 75 fly-back-breast 6 x 50 kick Choice: . 2 – 4 x 200 pull or .…
Monday, December 29, 2025
10 minute warm-up 5 x 100 odds free, evens IM/stroke 5 – 7 x 150 c+10, c+5, cruise, cruise, c+5, c+10, cruise 6 x 50 sprint: 30 sec rest after each 2 – 4 x 200 pull kick down
Friday December 26, 2025
Workout inspired by the double square day 12/25 and 2025. 1225 is 35 squared and 2025 is 45 squared. The next time we will have double square day is in 90 plus years in 2116. Try and figure out exact date. 😉 10 minute warm up 6 X 50 kick 6 X 50 drill (fist…
Saturday, December 27, 2025
10 minute warm-up 8 x 75, odds free, evens IM/stroke 6 rounds: Odds: 100 free build, rest 20, 50 sprint non-free rest 20 Evens: 100 IM build, rest 30, 50 sprint free, rest 20 4 x 75 social kick 4 – 6 x 150 pull, rest 20 after each 12 x 25 swim down
Wednesday December 24, 2025
Jordan’s 8 swims of Christmas 25 fly 50 kick, 25 fly 75 back, 50 kick, 25 fly 100 sprint, 75 back, 50 kick 25 fly 125 (50 worst, 25 easy, 50 best), 100, 75, 50, 25 150 cruise, 125,… as above 175 pull, 150, … as above 200 IM, 175, 150,… As above Happy Holidays
Monday, December 22, 2025
10 minute warm-up 3 x 200: 1. Free, 2. IM, 3. Breathing drill 9 x 50 : 3 on c+10, 3 on C+5, 3 on Cruise 3 x 100 kick 6 x 50 : 3 on C+5, 3 on Cruise 2 – 4 x 200 pull 3 x 50 on Cruise 12 x 25 fsast/easy
Sunday, December 21, 2025
Long distance with Flo Warm-up:200 Free/Back by 50200 Pull200 Kick Main Set:500 – 5×100 +10-5-0-5-10400 – 4×100 +10-5-0-0300 – 3×100 +10-5-0200 – 2×100 +10-5100 +10200 +20300 +30400 +40500 +50
saturday December 20, 2025
10 minute warm-up 2 rounds: 100 free, 100 reverse IM, 100 back/breast 3 rounds: 200 + 100: . 1. IM. free . 2. free . IM . 3: Choice. Free 3 rounds 200 pull, rest 20 sec, 15 sprint, rest 20 sec, 25 sprint, regroup 6 x 50 kick 12 x 25 fast/ easy
Monday, December 15, 2025
10 minute warm-up 8 x 75 : 3 free, 1 stroke, then 2 free, 2 stroke 3 x 150 c+15, 4 x 125, c+5, 5 x 100 c or c+5 300 kick 6 x 75 on cruise swim down
Monday, December 8, 2025
10 minute warm-up 12 x 50 : odds long axis drill, evens short axis drill 4 x 100 c+5, 10 sec rest, 3 x 100 c, 10 sec rest, 2 x 100 c, 10 sec rest, 1 x 100 up-tempo 2 – 3 x 100 IM 2 – 3 x 100 kick 2 – 3…
Saturday, December 6, 2025
10 minute warmup 8 x 75 odds free evens IM or choice 300 IM, 200 Iam or free, 100 IM rest 10 after each your choice of order: . 400 kick (for time), . 5 x 100 c+15, c+10, c+5, c, fast 5 rounds; 75 build, 15 sec rest, 25 very hard swim down
Friday, December 5, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming200 Kick, 200 Pull, 200 Swim Main Set:4×50 +20 1 FAST, 3 Moderate4x50 +30 2 FAST, 2 Moderate4x50 +40 3 FAST, 1 Moderate4x50 +50 All FAST100 EZ and 1 Masters minute and do it again changing the 50s to 25s and going with +10, +20, +30, +40.
Monday December 1, 2025
10 minute warm-up 12 x 50 : 4 build, 4 alternate side breathing pattern, 4 stroke 300 c+20, 250 c+15, 200 c+10, 150 c+5, 100 cruise 6 x 50 kick pull: 250, 200, 150, 100, 50 10 sec rest after each 12 x 25 fast down easy return
Saturday November 29, 2025
10 minute warm-up 8 x 75 odds free, evens fly-back-breast 2 – 4 x 200 pull 6 x 50 kick 5 rounds: 100 IM c+15, 50 free 15 sec rest. Descend 12 x 25 odds fast , evens easy
Friday, November 28, 2025
Sprint day with Flo (Wyatt’s generator workout) Warm-up:10 minutes of free swimming400 IM (Sw/Kick/Drill/Sw by 25)4×75 each 25 is 12.5 under water Main Set:4×100 +56×50 +15 odds 3 breath/25, evens Des (2, 4, 6)3×50 +20 middle 25 fast4x25 Build/12.5 Fast/EZ/FAST50 EZ 2 rounds:4×50 (+5/Cruise/-5/+10)4×25 odds 1 breath, evens FAST50 EZ50 SUPER SONIC
Monday November 24, 2025
10 minute warm-up 6 x 100 odds free, evens stroke or IM 4 x 100 cruise +10, 3 x 100 cruise+5, 2 x 100 on cruise, 1 x 100 fast: 20 sec rest after each group 6 x 50 kick 50 easy free 2 – 4 x 200 pull, 10 sec rest swim down
Saturday, November 22,2025
10 minute warm-up 4 x 75 free, 4x 75 fly-back-breast 6 x 50 kick 2-3 x 200 IM 5 rounds 100 free build, 15 sec rest, 50 hard, 15 sec rest 6 x 50 kick 12 x 25 fast down moderate return
Saturday, November 15, 2025
10 minute warm-up 8 x 75 2 free, 2 stroke, 2 IM, 2 kick 6 rounds 100 free, 50 choice, 1-2 on c+10, 3-4 on c+5, 5-6 on cruise. 10-15 sec between rounds 2- 4 x 75 kick 6 x 50 free on cruise +5 2-4 x 200 pull
Friday, November 14, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming4×100 SKIP (Swim, Kick, IM, Pull) Main Set:5 rounds of:50 FAST swim +30 on odd round, 50 FAST kick +40 on even round Nx50 on cruise50 EZRound 1, N=5. Round 2, N=4. Round 3, N=3. Round 4, N=2. Round 5, N=1 200 Build by 5050 SUPER SONIC…
Monday, November 10, 2025
10 minute warm-up 6 x 150: 1. Free, 2. Fly-back-breast 3. Kick 4. Fly-back-breast 5 pull 6. Build 6 x 100 : 2 on cruise +10, 2 on cruise +5, 2 on cruise 6 x 50 kick 6 x 150 pull rest 5-10 sec on each 12 x 25 fast/easy
Saturday November 8,2025
10 minute warm-up 10 x 50 odds free, evens non-free 4 rounds: 150 free rest 10, 100 IM rest 20 6 x 50 kick 5 x 50 on c+10 4 x 50 on c+15 3 x 50 on c+20 2 x 50 on c+25 1 x 50 swim down
Friday, November 7, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming300 – 2x(50 Free, 50 Back, 50 Breast)4×50 Kick8x50 +20 – odds build, evens 25 drill/25 fast Main Set:2×100 FAST +404×50 Des 1-4 +206×25 FAST +20150 EZ100 IM SUPER SONIC8x25 odds FAST non free/evens EZ
Monday, November 3, 2025
10 minute warm-up 8 x 75 odds free, evens IM 3 – 4 rounds 150 free rest 10, 100 I’m rest 15, 50 choice rest 20 2 – 3 x 200 pull cruise +10 swim down
Saturday, November 1, 2025
10 minute warm-up 7 x 100 odds free, Evens IM 6 – 8 x 50 social kick 3 – 5 x 200 pull: c+20, c+15, c+10, c+5, cruise 3 rounds: 100 IM moderate , 50 easy free, 50 up-tempo non-free, 30 seconds rest 12 x 25 swim down
Friday, October 31, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming2×150 (50 kick, 50 drill, 50 swim)4×50 Back/Free by 254×50 Swim Main Set:200 +152×100 +104×50 +5 4 rounds of 4×50 – 1 of each stroke +20/251st and 2nd 50, half way or more under water dolphin kick3rd 50, FAST4th 50, EZ 2×50 SUPER SONIC FAST, 1 free,…
Monday, October 27, 2025
10 minute warm-up 12 x 50 odds free, evens I M order 8 – 10 x 100 pull on cruise or cruise +5 4 x 75 kick 6 – 8 x 100 odds IM, evens free 10 sec rest 12 x 25 odds up-tempo, evens easy
Saturday October 25, 2025
10 minute warm-up 175 free, 150 fly/Bk/Br, 125 free, 100 IM, 75 free, 50 non-free, 25 free 2 x 250: 100 IM/50 fly/reverse 100 IM, 100 IM/50 bk/reverse 100 IM 6 x 50 kick 2 x 250: 100 IM /50 breast/reverse 100 IM, 100 IM/50 free/reverse 100 IM 1-3 rounds: 200 (pull ok), 20 sec…
Friday, October 24, 2025
Sprint day with Flo Warm-up:400 (100 Free/100 N.F.)200 Pull100 Kick200 (50 Drill/50 Swim) Main Set:4×50 N.F. +204×25 FAST on 1 minute2x50 on cruise50 EZ4x50 N.F. +202×50 FAST on +1 minute2x50 on cruise50 EZ4x50 N.F. +20100 FAST on +1 minute2x50 on cruise50 EZ
Monday October 20, 2025
10 minute warm-up 12 x 50 odds long axis drill, evens short axis drill 4 x 100 on cruise 3 x 50 kick 4 x 100 on cruise +5 3 x 50 kick 4 x 100 cruise 2 – 4 x 200pull on cruise +15 swim down
Friday, October 17, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd N.F.100 Kick200 Pull Main Set:6×25 fast on 1 minute – 2 FAST, 2 EZ, 2 FAST4x 50 fast on 1:30 – 2 FAST, 2 EZ3x 100 fast on 2 minutes – 1 EZ, 1 FAST, 1 EZ 4x 50 fast on 1:30 – 2 FAST,…
Saturday October 18, 2025
10 minute warm-up 300 every 3rd non-free, 200 every other build, 100 non free 200 IM 15-20 sec rest, 4 x 50 free c+5 2 x 100 IM 15 sec rest, 2 x 100 free c+10 4 x 50 IM order 10 sec rest, 1 x 200 free 6 x 50 kick 2 – 4…
Wednesday October 15, 2025
workout by coach Jordan 12 x 200 1-3 warmup : 1. Swim, 2. Kick, 3. Pull 100 back break 4. Long& strong +20 5. Moderate +20 6. Moderate /hard +20 100 easy 7-9 up tempo+10 100 easy 10-12 best average on + 1 minute
Workout for Tuesday October 14, 2025
10 min warmup swimmers choice Drill Set: 300 IM K/D/S by 25 200 IM D/S 100 IM swim [600 yd] Main Set: Nonfreestyle (NOT IM) 5×200 1. 200 free @ +10 2. 50 NF/150 Free @ +20 3. 100 NF/100 Free @+30 4. 50 Free/150 NF @ masters minute 5. 200 NF uptempo/fast 200 IM…
Monday, October 13, 2025
10 minute warm-up 6 x 100 : 2 rounds of swim, drill, build 6 x 50 on cruise, 100 moderate 4 x 50 on cruise, 100 moderate 2 x 50 on cruise, 100 moderate 6 x 50 kick Pull: 300 on cruise +20, 200 on cruise +15, 100 on cruise +10 12 x 25: odds…
Saturday, October 11, 2025
10 minute warm-up 100 free, 200: 50 stroke/50free, 300: every 3rd stroke 5 x 100 IM, c+15, 2 x 200 free c +10, 4 x 75 rotating IM on 100 cruise interval, 2 x 100 free on cruise, 1 x100 fly 6 x 50 kick 2 – 4 x 200 pull
Friday, October 10, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming200 Pull200 Free/N.F. by 50200 Free/Drill by 50 Main Set:8×50 +20 odds fast kick, evens swim4x100 +20 des 1-41 minute rest100 FAST kick8x25 +20 odds long underwater (as far as you can go), evens FAST1 minute rest2x50 FAST on 2 minutes, 1 free, 1 N.F.100 EZ Kick2x50…
Friday, October 3, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd N.F.200 Pull100 Drill Main Set:8x(25 FAST -5/50 +20)100 Kick100 N.F.4x(50 FAST -5/50 +30)100 Kick100 N.F.2x(100 FAST -5/50 +40)100 Kick100 N.F.
Monday, October 6, 2025
10 minute warm-up 8 x 75 odds free, evens IM or non-free 5 x 100 on cruise 3 x 50 kick 4 x 100 pull on cruise +5 3 x 50 kick 3 x 100 on cruise 6 x 25 moderate down fast back 2 x 100 on cruise +20 6 x 25 build 1…
Saturday October 3, 2025
10 minute warm-up 12 x 50 : 4 free, 4 IM order, 4 favorite stroke 4 x 100 IM, 100 free, 3 x 100 IM, 100 free, 2 x 100 IM, 100 free, 1x 100 IM, 100 free. 10 seconds rest after each 100 6 x 50 kick 6 x 100 pull on cruise or…
Monday, September 29, 2025
10 minute warm-up 8 x 75 odds free, evens IM/non-free 8 – 12 x 100 on cruise, extra 30 sec rest after #4 and 8 6 x 50 kick 2 – 3 x 200 pull 4 more 100 on cruise swim down
Saturday, September 27, 2025
10 minute warm-up 300 (4 x 75 build), 2 x 50 kick 200 IM or non-free , 2 x 50 kick 100 build, 2 x 50 kick 100 IM, 100 free; 200 IM, 100 free; 3×100 IM, 100 free 2 – 3 x 300 pull c+20, cruise, c+10 50s swim down
Friday, September 26, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming4x100 SKIP (Swim, Kick, IM, Pull by 100)4×50 drill (1 arm, 1 arm, finger drag, catch up) Main Set: 4x (broken) 200 +401st: 50 fast, stop 5 seconds, 100 mod, stop 5seconds, 50 fast2nd: 50 mod, stop 5 seconds, 50 fast, stop 5seconds, 50 mod, stop 5seconds, 50…
Monday, September 22, 2025
10 minute warm-up 8 x 75 odds free evens non-free 4 rounds: 150 build, 15 sec rest, 100 fast, 10 sec rest 4 x 75 kick 2 – 4 x 200 pull 12 x 25 fast/ easy
Saturday, September 20, 2025
10 minute warm-up 4 x 75 reverse IM order, 4 x 50 free-steoke by 25, 4 x 25 build choice 10 x 75 odds: fly-back-breast, evens choice 4 x 75 kick 100 easy 3 x 100 IM hard + 1 minute rest 2 – 4 x 200 pull 25s swim down
Friday, September 19, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds or 100 Kick, 100 Drill, 100 Swim Main Set:4×50 +20 1 FAST, 3 Moderate4x50 +30 2 FAST, 2 Moderate4x50 +40 3 FAST, 1 Moderate4x50 +50 All FAST100 EZ and 1 Masters minute and do it again from the bottom. Go FAST on all the FAST…
Saturday, September 13, 2025
10 minute warm-up 6 x 100 odds free, evens non-free or IM 3 x 100 IM, 300 free, 2 x 100 IM, 200 fee, 1 x 100 IM, 100 free. 15 sec rest after each 6 x 50 kick 2 – 4 x 200 pull c+10 25s swim down
Friday, September 12, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming200 (50 swim/50 kick)200 (50 kick/50 drill)200 Pull Main Set:3 rounds3x50 FAST/EZ/FAST +30 Round 1: 3×100 0/-5/+10Round 2: 2×100 0/-5Round 3: 100 03×25 FAST Non Free +2075 EZ 8×25 sprint flags to flags, start head down at the flags
Monday, September 8, 2024
10 minute warm-up 8 x 75 odds free evens non-free 100 c+10, 200 c+5, 3x 100 cruise, 200 c+5, 100 c +10 6 x 50 kick Pull: 100, 200, 300, 200, 100 5 sec rest per 100 Swim Down
Friday, September 5, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd length NF200 Pull3x100 (50 drill/50 swim) Main Set:4×50 kick +20, 4×25 FAST on 1 minute, 2×50 on cruise100 EZ3x50 kick +20, 4×25 FAST on 1 minute, 3×50 on cruise100 EZ2x50 kick +20, 4×25 FAST on 1 minute, 4×50 on cruise100 EZ
Saturday, September 6, 2025
10 minute warm-up 6 x 50 free 2 rounds: 50 kick, 50 drill, 50 build 6 x 50: 2 each non free stroke, 1 kick, 1 build 10 x 75 : odds fly-back-breast, evens free, 10 sec rest after each 4 – 8 x 100 pull, c+5 2 rounds: 2 x 75 , 2 x…
Monday, September 1, 2025
10 minute warm-up 6 x 100: swim, drill, build x 2. Drill = rhythm , catch-up, alt side breathing 6 rounds: 100 build cruise+10, 50 sprint c+10 6 x 50 kick 3 rounds: 100 IM, 100 free, 15 sec rest after each 400 pull 12 x 25 fast down, easy return
Saturday August 30, 2025
10 minute warm-up 4 rounds: 75 free, 25 non free , 50 kick 4 -6 x 150 pull cruise +15 4 x 50 kick 15 sec rest after each interval: 200 IM, 100 free, 200 free, 100 IM, 200IM, 100 free 8 – 12 x25 fast/ easy
Monday August 25, 2025
10 minute warm-up 12 x 50 4 drill, 4 kick, 4 swim: suggest 1 each stroke 20 sec rest after each: 300 IM, 100 free, 200 IM, 100 free, 100 IM, 100 free 6 x 50 kick 3 x 200 pull swim down
Saturday, August 23, 2025
10 minute warmup 100 free, 150 fly-back-breast, 200 free, 200 IM 300 free@ 90%, 100 easy, 30 sec 200 free@ 90%, 100 easy, 30 sec 100 free@ 95%, 100 easy, 30 sec 50 fee @100%, 100 easy 2 – 4 x 200 pull 10 x 25 odds fast, 20 sec rest, evens easy
Friday, August 22, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd length non free200 Pull100 Long Distance per stroke Main Set:4 rounds (one per stroke)2×25 fast kick +102×25 perfect stroke +1050 FAST50 EZ50 FAST(ER)50 EZ 16×25 FAST/EZ +202xFUNS
Saturday, August 16, 2025
10 minute warm-up 8 x 75 odds free, evens IM 5 rounds: 100 free rest 20, 75 non free rest 30, 5o free sprint rest 30, 25 sprint non free rest 30 6 x 50 kick 200 – 400 pull 12 x 25 fast/easy
Friday, August 15, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming4x75 kick/drill/swim8x50 odds on cruise, evens on +20 Main Set:6×25 fast on 1 minute – 50 recovery 4x 50 fast on 1:30 – 100 recovery 3x 100 fast on 2 minutes – 100 recovery 4x 50 fast on 1:30 – 100 recovery 6x 25 fast on 1 minute – 50 recovery
Saturday, August 9, 2025
10 minute warm-up 8 x 75 odds free, evens non-free 10 x 50 : 2xc+10, 2xc+5, 2xcruise, 2xc+5, 2xc+10 2-4x 200 pull 10x 50 non-free 2xc+20,2xc+15, 2xc+10,2xc+15,2xc+20 6 x 50 kick swim down
Monday, August 4, 2025
10 minute warmup 300 every 3rd length non free, 200 IM, 100 build 6 x 150: c+10, c+5, cruise, cruise, c+5, c+10 300 kick 6 x 100 c+10, c+5, cruise, cruise, c+5, c+10 Pull 6 x 50 3 on cruise +5, 3 easy swim down
Saturday, August 2, 2025
10 minute warm-up 6 x 100 odds free, evens IM, 2 swim, 2 drill, 2 build 2 x 300 #1 IM, #2 free 2 x 200 #1 IM, #2 free 2 x 100 #1 IM, #2 free 4 x 50 kick 2 – 3 x 200 pull swim down
Weekly Email Addendum from a couple of days ago
Here are a few more events that didn’t get included in my previous email: Swim ‘n schmear: This Saturday (tomorrow!) we’ll have bagels, schmear, and coffee on deck. Enjoy before or after swim practice. Coaches Clinic: This Saturday (tomorrow, again) Coach Al will have a breaststroke clinic at 8am. Coaches Clinic: This Sunday (two days…
Monday July 28, 2025
10 minute warm-up 300 every 3rd non-free , 300 every other length kick, 300 every 3rd up-tempo 4 x 200 cruise +10, cruise, cruise +10, cruise masters minute 4 x 100 c+10, cruise, c+10, cruise Masters Minute 4 x 50 c+10, cruise, c+10, cruise 400 pull swim down
Saturday July 26, 2025
10 minute warmup 6 x 100 : 2 rounds: free, stroke/free, IM 2 rounds: . 25-50-75-100-100-75-50-25 . Round 1 build to IM . Round 2 Free 5 x 50 kick 8 x 75 odds fly-back-breast, evens free 12 x 25 fast, easy
Friday, July 25, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming300 Pull200 Kick100 Swim Main Set:2 rounds of 4x1001st 100 on +20: 25 FAST stop 5 seconds, 75 recovery2nd 100 on +30: 50 FAST stop 5 seconds, 50 recovery3rd 100 on +40: 75 FAST stop 5 seconds, 25 recovery4th 100 on +50: All FAST50 EZ 8×25 Kick…
Monday, July 21, 2025
10 minute warm-up 12 x 50 : 3 rounds of kick, rhythm, catch up, build 3 x 200: cruise +10, cruise, cruise+10 3 x 150: cruise+10, cruise , cruise+10 6 x 75 pull 3 x 100 cruise +5, cruise, cruise+5 3 x 50 cruise +5, cruise, cruise+5 3 x 100 IM swim down
Saturday, July 19, 2025
10 minute warm-up 8 x 75;odds free, evens non-free 10 x 100 odds free on cruise + 15, evens IM on cruise +20 6 x 50 kick 10 x 50 odds NonFree sprint on cruise +5, evens free easy on cruise +30 12 x 25 odds fast, evens easy
Monday, July 14, 2025
10 minute warm-up 300 50 free/50 NonFree, 200 alternate side breathing, 100 build 12 x 100 : 4 on cruise+10, 4 on cruise+5, 4 on cruise 6 x 50 kick 6 x 75 breast-back-fly 9 x 50 : 3 on cruise +10, 3 on cruise+5, 3 on cruise swim down
Monday, July 7, 2025
10 minute warm-up 200 free, 150 fly back breast, 100 free, 50 choice 8 x 100 3 on c+10, 3 on cruise+5, 2 on cruise 6 x 50 kick 16 x 50 6 on cruise+10, 6 on cruise+5, 4 on cruise 12 x 25 swim down, alternate fast/easy
Saturday July 5, 2025
10 minute warmup 6 rounds: 75 build, 5 sec rest, 25 sprint nin-free, 15 sec rest 8 x 50 kick 6 rounds: 75 build, 5 sec rest, 25 sprint, 15 sec rest Pull 6 rounds: 50 build, 5 sec rest, 25 sprint fly or breast, 15 sec rest 25s swim down
Friday, July 4, 2025
Happy 4th, Sprint day with Flo Warm-up:10 minutes of free swimming4x75 Kick/Drill/Swim by 258×50 odds on cruise, evens on +15 Main Set:8x(25 FAST -5/50 +20)200 Pull4x(50 FAST -5/50 +30)200 Pull2x(100 FAST -5/50 +40)
Friday, June 27, 2025
Sprint day with Flo Warm-up: 10 minutes of free swimming200 (Swim/Kick by 50) 200 (Swim/Drill by 50) 200 Breath control 3/5/7/3 by 50 Main Set: 5×100 0/-5/+20/-5/06×50 +30 2 FAST/2 EZ/2 FAST100 recovery 1 minute rest 4×25 FAST on 1 minute – Change stroke 50 EZ 100 Kick Fast 100 recovery 100 IM SUPER SONIC 100 EZ Relays
Workout for Monday, June 23
Monday 6/23 Warmup: 10 min swimmers’ choice Drill set: 3×50 kick 4×75 scull/catch-up/dps 4×50 kick Main Set 5 X 100 +15 5 X 50 + 10 4 X 100 +10 4 X 50 +10 3 X 100 +5 3 X 50 +10 2 X 100 Cruise 2 X 50 +10 1 X 100 – 5…
Workout for Sunday June 22
Sunday 6/22 (Coach Misa) Warmup: 10 min Swimmers’ Chioice Drill set: 2x (3×50) 1. Alternating 6-kick (6 kicks on each side, full rotation, stretch thru hips) 2. Gallop 3. DPS 2x (3×50 golf) Main set: 600 500 400 300 200 100 All on +20 Each swim should be faster than the split for that distance…
Workout for Saturday, June 21
Sat 6/21 (Coach Misa) Warmup: 10 min Swimmers’ choice Drill set: 200 free/nonfree by 25 8×50 25 fist drill/25 dps IM order Main set: Dice workout! 🎲🎲🎲 Roll die. Look at menu below. Choose any item and do however many of that item as the number on the die. Eg: roll a 6. You can…
Monday, June 16, 2025
10 minute warm-up 10 x 50: 2x free-free, 2 x fly-free, 2 x back-free, 2 x beeast-free, 2 x free-free 6 x 150 or 6 x 200 pull on cruise +10 4 x 100 kick 6 x 100: 2 on cruise +5, 2 on cruise, 2 on cruise+5 12 x 25 swim down
Saturday, June 14, 2025
10 minute warmup 300 every 3rd length NonFree, 200 alternate side breathing, 4 x 50 build 3 – 4 rounds: 200 + 2 x 50 rounds 1 & 3: 200s are IM, 50s are free, rounds 2 and 4: 200s are free, 50s are stroke 6 x 50 kick 3 x 100 or 200 pull
Friday, June 13, 2025
Sprint day with Flo, all lanes together Warm-up:200 Swim200 Kick4×50 Drill Main Set:5 rounds ofNx25 on 1 minute2×50 on -550 EZ Round 1: N=5Round 2: N=4Round 3: N=3Round 4: N=2Round 5: N=1
Monday, June 9, 2025
Evening workout with Flo Warm-up:10 minutes of free swimming4x50 Kick2x100 IM +202×100 Pull +102×100 Swim +10 Main Set:2 rounds4x100 odds Cruise/evens +54×75 Descend 1-4 on 100 Cruise interval 100 EZ2xFUNS
Friday, June 6, 2025
Sprint-ish day with Flo Warm-up:10 minutes of free swimming4x100 (Swim, Kick, IM, Drill) Main Set:2 rounds5x100 -5/+20/+5/+5/+202×50 FAST +1 minute200 IM4x25 FAST IM order +20 Relays
Saturday, June 7, 2025
10 minute warm-up 8 x 75 odds free, evens IM/non-free 4 x 200 start all free, end IM 4 x 100 start all IM end all free 6 x 50 kick 4 x 150 pull cruise +10 swim down
Monday June 2, 2025
10 minute warm-up 6 x 100 alternate free, reverse IM 3 x 200 cruise +10, cruise +5, cruise 6 x 100 2 rounds: c+15, c+10, cruise +5 pull ok 6 x 50 kick 9 – 13 x50: c+10, c+5, cruise 12 x 25 fast, easy
Saturday May 31, 2025
300 every 3rd non-free 300 every 3rd kick 4 x 100 IM, 3×100 free, 2 x 100 IM, 1 x 100 stroke 6 x 50 kick 2 rounds: 300 pull, otptional: 5 press-outs+50 recovery 5 x 50 odds free, evens sprint NonFree
Friday, May 30, 2025
Sprint day with Flo Warm-up: 10 minutes of free swimming200 Pull100 Swim Main Set:2 rounds4x100 odds on Cruise, evens on +54×50 FAST +40100 recovery 4×50 kick 2 rounds:4×50 odds on Cruise, evens on +54×25 FAST +20100 recovery
Friday, May 23, 2025
Sprint day with Flo (all lanes together) Warm-up:10 minutes of free swimming300 Pull200 Swim100 Kick Main Set:4×100 on 2 minutes – Best average!!50 EZ 6×75 on 1:451st: 25 FAST, 50 recovery2nd: 50 FAST, 25 recovery3rd and 4th: All FAST5th: 25 EZ, 50 FAST6th: 50 EZ, 25 FAST50 EZ 8×50 on 1:30 2 Free/2 Non Free,…
Monday, May 26, 2025
10 minute warmup 8 x 75 odds drill (single arm, rhythm, catch-up) 5 x 150: cruise +10, cruise+5, cruise, cruise +5, cruise+10 5 press-outs, 50 easy 6 x 50 kick, 50 easy 5 x 100: c+10, c+5, c, c+5, c+10 5 press-outs , 50 easy 5 x 50 : c+10, c+5, c, c+5, c+10 200-…
Saturday, May 24, 2025
10 minute warm-up 12 x 50 : 4 free, 4 reverse IM order, 4 choice 300 IM, 200free, 100 choice 300 free, 200 IM, 100 choice 5 – 7 x 50 kick 6 x 50 : alternate non-free & free, 45 sec rest after each 400 pull swim down
Monday, May 19, 2025
10 minute warmup 6 x 100: left arm, right arm, bilateral breathing, build 8 x 100: 2 on cruise +10, 2 on +5, 2 on cruise, 2 on +5 6 x 50 kick 3 x 200 pull 8 x 50 : 2 on +10, 2 on +5, 2 on cruise, 2 on +5 12 x…