Past Workouts – MVM
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…
Saturday, May 17, 2025
10 minute warm-up 8 x 75 odds free, evens non free 5 x 50 odds NonFree, evens free on cruise +30, fast 3 – 4 x 200 pull 6 x 50 kick 2 x 150 free, 2nd faster than first 5 x 50 odds non-free, evens free, cruise +30 12 x 25 odds fast, evens…
Friday, May 16, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming300 Pull200 kick200 swim DPS Main Set:8×50 FAST – 2 on 1:20, 2 on 1:40, 2 on 2:00, 2 on 2:204×100 on cruise100 EZ8x25 FAST – 2 on 40, 2 on 50, 2 on 1:00, 2 on 1:104×100 on cruise100 EZ 50 (25 underwater, 25 swim)50 (25…
Monday, May 13, 2025
10 minute warm-up 2x 100 free, 2x 100 IM, 2 x 100 alternate side breathing, 2 x 100 build 3 sets of 4 x 100 free: set 1 on cruise +10, art 2 on cruise +5, set 3 on cruise 4 x 75 ,kick 4 sets of 3 x 50: set 1 on cruise +…
Wednesday, May 14, 2025
Mid-distance with Flo Warm-up:10 minutes of free swimming4x100 (Swim, Kick, IM, Drill)200 Pull Main Set:400 +204×100 +15300 +153×100 +15200 +102×100 +15100 +5100 +15
Monday, May 12, 2025 – Evening workout
Evening workout with Flo Warm-up:10 minutes of free swimming100 Swim2x50 Drill100 Kick Main Set:2 rounds3x200 +10100 Pull4x100 +5100 Kick 6×50 Fast/EZ2x50 (25 underwater/25 swim, 25 swim/25 underwater)100 EZ
Saturday, May 10, 2025
10 minute warm-up 8 x 75 odds free, evens NonFree 4 x 100 IM, 3 x 100 free, 2 x 100 IM, 1 x 100 free, cruise +5 on free and cruise +15 for IM 6 x 50 kick 2 x 200 or 300 pull 12 x 25 odds non-free, evens free
Monday, May 5, 2025
10 minuute warm-up 12 x 50 : 4 alternate side breathing, 4 single arm drill, 4 build 10 x 100 5 on cruise +10, 3 on cruise +5, 2 on cruise 6 x 50 kick 2 – 4 x 200 pull cruise + 10 4 x 50 start fast, loosen down.
Saturday, May 2, 2025
10 minute warm-up 6 x 50 kick 3 rounds: 200, 100, 50. 1. IM, Free, choice; 2. Free, IM, Choice; 3. IM, Choice, free 3 x 200 pull: c+20, c+15, c+10 6 x 50 odds NonFree, evens free. 2 fast, 1 recovery; cruise +30 8 x 25 odds no breath, evens easy
Friday, May 2, 2025
Sprint(ish) day with Flo Warm-up:10 minutes of free swimming4x75 (kick, Drill, swim by 25) Main Set:5×100 +10/+10/+5/+5/050 EZ50 FAST Non Free +1 minute 4×100 +5/+5/0/050 EZ50 FAST Non Free +1 minute 3×100 +5/0/050 EZ50 FAST Non Free +1 minute 2×100 0/050 EZ50 FAST Non Free +1 minute 100 EZ100 SUPER SONIC 50 EZ50 SUPER SONIC
Monday, April 28, 2025
10 minute warmup 300 every 3rd length NonFree, 200 every other length breathing drill, 100 build 4 rounds: 200 pull, 100 swim, 50 sprint all on cruise +10 seconds 8-12x 25 odds sprint kick, evens easy kick 8 x 75 : 1-4 on cruise +5, 5-8 on cruise swim down
Saturday April 26, 2025
10 minute warmup 6 x 100 odds free, evens: 50 free/50 stroke 12 x 75: odds fly-back-breast, evens:25 NonFree/50 free 2 – 4 x100 kick 50 easy 400 pull 200 IM 12 x 25 odds NonFree, evens free
Friday, April 25, 2025
Sprint day with Jordan Warm-up:10 minutes of free swimming200 Swim200 IM (25 drill, 25 swim)200 Pull Main Set:2×100 cruise +050 easy45 sec vertical kick hands anywhere25 head out of water kick 5 stream line jumps with dolphin kick – https://www.youtube.com/watch?v=MVvDsakanv450 dolphin kick on back 75 (25 FAST, 25 EZ, 25 FAST) 2×100 cruise+050 easy30 sec vertical kick hands…
Monday, April 21, 2025
10 minute warm-up 12 x 50 : rotating through: rhythm, catch-up, alternate side breathing 8 x 75 free-nonfree-free by 25 9 x 100 : 3 on cruise+10, 3 on cruise+5, 3 on cruise 4 x 75 kick 6 x50: max 2 breath on first 25 and 3 on 2nd 25
Saturday, April 19, 2025
10 minute warm-up 4 x 75 free; left arm, right arm, alternate side breathing 4 x 75 stroke drill 3 rounds: 200 IM, rest 15, 100 free, rest 15 4 – 6 x 50 kick 2-3 x 200 pull 12 x 25 fast down easy return
Friday, April 18, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming2x(100 Kick, 100 Drill, 100 Sw) Main Set:4×100 2 on cruise, 2 on +104×75 2 on cruise, 2 on +104×50 2 on cruise, 2 on +10 200 Pull200 Kick 6×50 +30, 2 FAST, 2 Recovery, 2 FAST6x25 +30, 2 FAST, 2 Recovery, 2 FAST NxFUNS 100 EZ
Thursday April 17th
Thursday IM/Stroke with Coach Liz 10 Minute Warmup Drill Set 4 X 100 Scull/Kick/Drill/Swim by 25 mix up strokes 4 X 50 Kick 4 X 50 Drill Main Set – "Meatloaf Practice" 3 X 200 Pull on +20 – 2 out of 3 should be up tempo 3 Rounds of 3 X 100 #1 IM,…
Monday, April 14, 2025
10 minute warmup 6 x 100: odds free, evens IM 6 rounds: 100 on cruise +10, 50 sprint, 10 sec rest 4 – 6 x 50 kick 4 x 200 pull, c+15, c+10, c+5, cruise 4 x 50 sprint NonFree, 30 sec rest 300 swim down
Friday, April 11, 2025
Sprint day with Flo. Workout inspired from Rowdy Gaines’ own workout Warm-up:10 minutes of free swimming4x100 (Swim, Kick, IM, Pull)200 Pull 3 rounds of 3×50 (rd1 on +20, rd2 on +15, rd3 on +10)50 Swim25 Swim/25 Kick50 Kick 150 Swim 6×75 +201-3 25 sw/25 no breath/25 sw4-6 25 no breath/25 sw/25 no breath 200 Swim…
Monday April 7, 2025
10 minute warm-up 4 x 50 free, 4x 50 stroke/free, 8 x 50 alternate long/short axis 4 – 6 rounds: 100 free on cruise, 75 on cruise +5, 50 on cruise+10, 25 on cruise +15 6 x 50 kick 2 rounds: 100 IM, 75 free, 50 stroke, 25 free
Saturday, April 5, 2025
10 minute warm-up 300 every 3rd non-free , 200 alternate side breathing, 100 build 200 IM+ 100 free, 200 free + 100 IM, 200 IM + 100 free: 10-15 sec rest after each distance 4 – 8 x 50 kick 2 – 4 rounds: 100, 20 sec rest, 50, 20 sec rest, alternate free on…
Friday, April 4, 2025
Sprint day with Flo Warm-up:10 minutes of free swimming2x(100 Drill, 100 Kick, 100 Pull) Main Set:3×100 +5/0/050 EZ3×100 +5/0/+550 EZ3×100 +5/0/+10 200 Pull 100 Moderate +45100 – 25 FAST stop 5 seconds, 75 Moderate +30100 – 50 FAST stop 5 seconds, 50 Moderate +30100 – 75 FAST stop 5 seconds, 25 Moderate +30Long Masters’ minute…