Past Workouts – MVM

Saturday, May 28, 2022

10 minute warmup 4×200 #1: All free, #2 Non-free every 3rd length, #3 Non-free every other length, #4 IM or non-free 6 rounds: 150 free + 100 IM Take 10-15 seconds rest after each one 6 rounds: 50 free moderate + 25 sprint

Wednesday, May 25, 2022

Pool temperature was too warm for a distance workout, so the workout was modified 10 minute stretch 6×100: evens free, odds stroke/IM Distance set: 600-500-400-300-200-100 with 15 seconds rest at the 1/2 way of each and 30 seconds between them Modified workout: 5×100, 4×100, 3×100, 2×100, 1×100; 10-15 seconds rest after each 100; 30 seconds… Read More ›

Friday, May 27, 2022

Sprint workout with coach Flo Warm-up:300 every 3rd kick200 Kick/Drill by 25200 Drill/Swim by 25 Main set:2×150 +104×100 +20 mid 50 is uptempo6×50 Fast kick/EZ swim by 258×25 +20 Fast/EZ1 minute rest50 FAST50 EZ50 FASTER200 super EZ

Tuesday, May 24, 2022

Stroke/IM Day with coach Flo Warm-up:300 every 3rd non free4×50 stroke/free by 254×50 Long under water Main set:8×100 (2 IM/2 Free/2 IM/2 Free) +304×50 Kick6×50 odds IM, evens Free +204×50 Drill8×25 Fast stroke/EZ Free4×100 or 2×200 Distance per stroke

Monday, May 23, 2022

10 Minute Warmup 12×50 in 3 groups of 4. 1st group is Swim, Kick, Drill, Swim. 2nd Group is IM Order. 3rd group is descend. 6 rounds of a 300, 15 seconds rest, 50 up-tempo, 15 seconds rest. In rounds 1 and 4, the 300 is straight. In rounds 2 and 5, the 300 is… Read More ›

Friday, May 20, 2022

Speed workout (with lots of kicking) with coach Flo Warm-up:2 rounds of 50Kick/50 Drill/50 Swim100 kick/100 Drill/100 Swim Main set:4×75 +20 (25 EZ/25 uptempo/25 EZ)4×100 +30 (25 EZ/50 uptempo/25 EZ)200 long distance per stroke100 Kick 100 Drill50 Fast 50 EZ100 Kick 100 Drill50 Fast 50 EZ100 Kick 100 Drill8×25 Fast/EZ

Wednesday, May 18, 2022

Determining today’s cruise interval empirically, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 free odds: 50 kick/50 swim evens: 50 single arm drill/50 swim (400/1000) main set: Do one part without any pulling gear or fins. You’re free to use any gear you want on the other part. 1×1000, get… Read More ›

Saturday, May 14, 2022

A return to stroke work, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100, choice of strokes odds: 50 kick/50 swim evens: 50 drill/50 swim 4×50 swim (25 nonfree/25 nonfree), max DPS, choice of strokes 4×25 swim, build, choice of strokes (700/1300) main set: 1×200 free on cruise+15 sec, moderate pace, perfect… Read More ›

Tuesday, May 17, 2022

Stroke/IM workout with coach Flo Warm-up:6×50 odds free, even stroke8×25 2 of each stroke Main set (3 rounds):2×50 Kick2×50 Drill100 Swim stroke200 IM Up Tempo200 Free recovery

Monday, May 16, 2022

10 Minute warm-up 4×100 Swim-Kick-Drill-Swim (25 each), 8×50 Odds: short-axis drill (fly/breast), evens: long-axis drill (back/free) 10×200 Descend in groups of 3. 1st 3 on Cruise+15, 2nd 3 on Cruise+10, 3rd 3 on Cruise + 5; Take 15 seconds rest between each group, or a minute after #9, Sprint #10. 300 Swim down

Friday, May 13, 2022

Speed workout with coach Flo (credit to Coop for the main set) Warm-up:4×50 Kick4×50 Drill300 every 3rd non free Main set (3 rounds):50 +40 Fast100 +40 (50 Fast/50 EZ)150 +40 (50 Fast/100 EZ)200 +40 (50 Fast/150 EZ)

Monday, May 9, 2020

10 Minute warmup 10×75 Odds free, evens IM 10×150: Odds straight through, Evens take 10 seconds break at the 75 10×50: Descend in groups of 3. Take a minute after #9 and sprint the last one. 10×25 Ascend

Tuesday, May 10, 2022

Stroke/IM day with coach Flo Warm-up:6×50 Drill odds free, evens stroker4×75 Kick/Dril/Swim by 25 Main set:100 IM or stroke +204×50 kick2×100 IM or stroke +204×50 drill3×100 IM or stroke +204×50 perfect stroke200 Free5×100 +20 (2 IM or stroke, 1 free, 1 IM, 1 free)

Sunday, May 8, 2022

Distance workout 10 minute warm up 3 x 200. #1 Drill/Swim by 50, #2 Kick/Swim by 50, #3 Build/Swim by 50 3 x 600 to 800 yards. #1 Straight through, #2 15 second break at the middle, #3 10 second break at each 200. Swim down

Friday, May 6, 2022

Speed workout with coach Flo Warm-up:300 every 3rd non free4×50 Drill (different drill each 50) Main set (7-8 rounds, do some stroke):50 Kick2×50 -50100 Free +20/30 recovery2×25 Fast/EZ

Fishsticks – Meet Jessica Sutter

Hello MVMers, here is another edition of Fishsticks (otherwise known as get-to-know-your-fellow-swimmers). Meet Jessica Sutter. She’s the person to go to if you have any questions about astronomy! Or backpacking. Where were you born? Portland OR Where did you grow up? Portland OR What schools did you go to? Whitman College in Walla Walla, WA… Read More ›

Monday, May 2, 2022

10 Minute warm-up 6×100 in pairs: 1 Free, 1 IM. First 2 are swim, Second 2 are drill, Third 2 are Swim 10×200 Descend in groups of 3. First 3 on Cruise + 10. Second 3 on Cruise + 15, Third 3 on Cruise + 20. Work the last one. 6×50 Ascend

Tuesday, May 3, 2022

Stroke/IM day with coach Flo Warm-up:4×100 Skull/Kick/Drill/Swim IM order4×50 Drill/Swim by 25 IM order Main set:2 rounds2×50 Drill2×50 Swim stroke +152×50 Kick2×50 Swim stroke +15100 Free100 Stroke or IM 4 rounds100 stroke/IM +15/2050 EZ 200 Free EZ

Friday, April 29, 2022

Speed workout with coach Flo Warm-up:3x(100 drill/100 swim) Main set – 2 rounds:100 Kick4×25 Fast/EZ200 free +302×50 (one fast, one EZ)200 free +302×100 (one fast, one EZ)200 free +30

Tuesday, April 26, 2022

Stroke/IM day with coach Flo – lots of 200s Warm-up:300 IM (Kick/Drill/Swim)200 IM (Kick/Swim)100 Free long distance per stroke Main set:200 Free +15200 IM/Stroke +20200 Free +15200 IM/Stroke Kick200 Free +15200 IM/Stroke Drill200 Free +15200 IM/Stroke +20200 Free +15

Friday, April 22, 2022

Sprint workout with coach Flo Warmup:300 every 3rd non free2×50 build100 50 drill/50 swim Main set:6×100 Free +106×50 (Kick/Swim/Drill/Swim/Fast/EZ)6×25 Fast/EZ6×50 (Kick/Swim/Drill/Swim/Fast/EZ)2×200 1st and 5th 25 fast

Wednesday, April 20, 2022

Push and relax (although there’s less relaxation as we go through the set) with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 choice of drill evens: swim, build each 25 from moderate to fast 100 swim max DPS (500/1100) main set: 1×200 on cruise 1×400 on cruise+30 sec 1×200… Read More ›

Sunday, April 17, 2022

Modeling an open water swim, with Chris and Kate warm up: 4×100 (25 kick/50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill (400/1000) main set: 3×600, with 1 minute rest between each one #1. 100 fast–200 uptempo–300 moderate. 10 sec rest between each accelerate away from the start and ease… Read More ›

Saturday, April 16, 2022

Nonfree focus, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (25 kick/50 drill) one each stroke 4×75 (25 drill/50 swim) one each stroke. Pick a different drill this time (600/1200) main set: 1×200 free on cruise+10 sec, moderate pace, perfect technique 2×200 nonfree on cruise+40 sec, descend 1-2 same stroke or… Read More ›

Wednesday, April 13, 2022

Backwards descend, with Chris, Misa and Kate 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, descend 1-4 (600/1200) main set: 2×800, with 1 minute rest between #1. straight, even pace #2. broken as 4×200 as… Read More ›

Wednesday, March 23, 2022

Set a pace and then build it up, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 3×50 on cruise+10 sec, max DPS 2×100 drill (50 single arm drill/50 rhythm drill) 3×50 kick, descend 1-3 4×50 on cruise+10 sec, descend 1-4 (700/1300) main set: 3×500 with 1 minute rest between each #1…. Read More ›

Tuesday, April 19, 2022

Stroke workout with coach Flo Warmup:200 Kick/Swim by 50200 Drill/Swim by 50200 IM Drill/Swim by 25 Main Set (push your stroke/IM and recover during the free):10×100 odds stroke or IM on +10/15 – evens free on +20/3010×50 odds stroke or IM on +10/15 – evens free on +2010×25 odds stroke drill – evens stroke uptempo… Read More ›

Monday, April 18, 2022

Warm-up: 10 minute swim Drill/Warm-up: 12×50 done as 3 rounds of 4. 1st round on cruise+15, 2nd round on cruise+10, 3rd round on cruise + 5 Main set: 2 Rounds of 400, 300, 200 Focus on negative splitting each one. Choose an interval that gives about 20 seconds rest after each interval. Swim Down: 200… Read More ›

Friday, April 15th, 2022

Sprint workout with coach Flo (inspired by Coop) Warmup:200 Kick/Swim by 25200 Drill/Swim by 25200 Long distance per stroke Main set:400 Free – 1st 25 of every 100 is uptempo4 or 5 rounds of 2×25 FAST followed by 100 on +20/303 rounds of FUNS (25 Fly, 25 under water, 25 no breath, 25 sprint –… Read More ›

Tuesday, April 12, 2022

Stroke day with coach Flo Warmup:300 every third non free Main set (3 rounds) – stay on one stroke for each round:4×25 kick4×50 drill200 stroke swim100 Free2×50 stroke uptempo

Friday, April 8, 2022

Speed workout with coach Flo Warmup:4×100 odds Kick/evens Drill100 long distance per stroke Main set (2 rounds):2×25 Fast/EZ100 on -5100 on +202×50 (one fast, one EZ)100 on -5100 on +202×100 (one fast, one EZ)100 on -5100 on +20

Monday, April 11, 2022

Warm-up: 10 minutes swim Drill: 4 rounds: 100 Free followed by 50. By rounds, the 50 is: 1) kick, 2) Drill, 3) Swim, 4) Build Main: 3 rounds: 300, 200, 100 with 15 seconds rest between each interval. The pace should be getting faster as the distance gets shorter Swim-down: 4 x 100. Start moderate,… Read More ›

Monday, April 4, 2022

Warm-up: 10 minutes swim Drill: 3×100 Kick-drill-drill-swim, 4×75 Descend Main: 6×200 negative split. 10 seconds rest between intervals Main: 8×100 Descend 1-4, 5-8 with 5 seconds rest between intervals. Swim-down: 300

Wednesday, March 30, 2022

Working the second half with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 single arm drill/25 rhythm drill) 4×50 kick build 4×25 swim, descend 1-4 (600/1200) main set: 1×100 (50 moderate/50 uptempo) 1×300 (150 moderate/150 uptempo) 1×500 (250 moderate/250 uptempo) 1×700 (350 moderate/350 uptempo) 30 sec rest between each swim… Read More ›

Saturday, April 9, 2022

Focusing on Strokes with Chris and Liz warm up: 600 choice (600/600) drill set: Build up and tear down a reverse 100 IM First 100: swim on the way down, kick on the way back. Add on to the end. 1×25 free 1×50 (25 free kick/25 breast swim) 1×75 (25 kick free/25 breast swim/25 kick… Read More ›

Tuesday, April 5th, 2022

Stroke/IM workout with coach Flo Warm-up:4×100 Sk/K/Dr/Swim Main set (4 rounds):2×50 Kick2×50 Drill125 IM double the stroke you focus on the round75 Free50 Fast stroke

Fishsticks – Dave Finlay

Hi team, here you your latest in the Fishsticks series (formerly know as Get To Know Your Fellow Swimmers). Meet Dave Finlay: Where were you born? I was born in Dublin, Ireland in 1971. Where did you grow up? I grew up in Dublin leaving Ireland at the age of 22 for good

Friday, April 1st, 2022

Speed/sprint workout with coach Flo Warm-up:4×50 Drill odds free/evens stroke4×50 build by 25 Main set (2 rounds):100 Kick3 rounds of: 100 on -10 (try to touch on -15) 100 EZ (mid 50 stroke)2×25 super sonic FAST50 EZ

Tuesday, March 29, 2022

IM/Stroke day with coach Flo Warm-up:300 every 3rd non free4×25 long distance per stroke Main set (2 rounds):3×150 (50K/50D/50Sw)3×100 IM/Free/IM6×25 – odds stroke, evens free

Monday, March 28, 2022

Warm-up: 10 minutes Drill: 8×75, odds free, evens IM/Stroke Main: 2×300, 2×250, 2×200, 2×150, 2×100: 2nd faster than the first; Cruise +10

Wednesday, March 23, 2022

Working from the inside out, with Chris, Misa and Kate warm up 600 choice (600/600) drill set: 2×150 (50 single arm drill/50 2-stroke rhythm drill/50 swim max DPS) 2×75 kick (25 easy/25 medium/25 fast) 3×50 swim on cruise+10 sec, descend 1-3 (600/1200) main set: 3×600 with 1 minute rest between each #1. 250 moderate/100 uptempo/250… Read More ›

Friday, March 25th, 2022

Sprint workout with coach Flo 10 minute free swimming Warm-up:4×50 odds drill, evens swim Main Set (2 rounds):4×75 (25 Fast kick/50 EZ swim)3×100 on cruise30s/1m rest4×50 odds build, evens EZ200 on cruise30s/1m rest8×25 odds FAST, evens EZ

Friday, March 18th, 2022

Speed workout with coach Flo Main Set (2 rounds):50K/50D4×75 mid 25 uptempo50K/50D4×100 mid 50 uptempo1 minute rest100 FAST150 EZ

Tuesday, March 22, 2022

IM workout with coach Flo Warmup:4×100 RIMO (Sk/K/D/Sw) Main set (2 rounds):4×50 Kick IMO200 IM4×50 Drill IMO4×100 odds IM up-tempo/fast – evens EZ free

Monday, March 21, 2022

Warm-up: 10 minute swim Drill Set: 12×50 in sets of 4: Kick, Swim, Drill, Swim Main Set, Part 1: Take 5 seconds rest at the 1/2 way point in each distance. Take 10-15 seconds rest after each distance: 400, 300, 200 Main Set, Part 1: Take 10 seconds rest at the 1/2 way point in… Read More ›

Wednesday, March 16, 2022

Picking up the second half with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 3×150 #1. 75 kick/50 drill/25 swim #2. 50 kick/25 drill/75 swim #3. 25 kick/75 drill/50 swim If you know programming, this is a bubble sort/shift right. Why? Because engaging your brain bright and early in the morning when… Read More ›

Saturday, March 19, 2022

10 Minute Warm-up Drill: 300 Every 3rd length should be kick; 200 Every 2nd length should be stroke; 100IM Main: 6 rounds: 200 Every 4th length is stroke, 100IM Take 10-20 seconds between each. Swim-Down 300

Monday, March 14, 2022

10 Minute warmup Drill: 6×100: 2 Drill, 2 kick, 2 swim 5-7 rounds of 200 Moderate, 5 seconds rest, 50 up-tempo; 15-20 seconds rest 300 Swim Down

Tuesday, March 15, 2022

Stroke day with coach Flo Warmup:200 (50K/50Swim)200 (50D/50Swim) Main set (2 rounds – pick one stroke per round):100K stroke6×25 Free/Stroke up-tempo100D stroke4×50 (odds free/evens stroke perfect stroke)125 IM (Double and fast on your stroke of choice)25 EZ200 Free

Wednesday, March 9, 2022

Slipping in and out of USRPT, with something new with Chris, Misa, and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 Rhythm Drill/25 swim 4×50 swim (25 breathe to the right/25 breathe to the left) 2 minute Zen Float passively float on your back, minimizing any motion. Balance… Read More ›

Friday, March 11th, 2022

Sprint/Threshold workout with coach Flo Warmup: 100 Drill, 100 Kick, 100 Swim Main set (2 rounds):2×200 Free +54×100 Free on cruise2×50 Free -51-2 minutes rest6×25 odds fast/evens ez

Tuesday, March 8th, 2022

IM/Stroke workout with coach Flo Warmup:200 Drill/Swim RIMO4×50 Drill Main set (3 rounds, change stroke for each round):100 Kick50 Swim100 Drill50 Swim100 Free200 IM

Monday, March 7, 2022

All distances in meters; 10 Minute Warmup; 8×75 Odds Free, Evens stroke; Kick-Drill-Swim by 25; 8×150 done as 125 moderate, 5 seconds rest, 25 up-tempo; 10-15 seconds rest; 8×75 done as 50 moderate, 5 seconds rest, 25 up-tempo; 10-15 seconds rest; 300 Swim Down

Friday, March 4th, 2022

Warm-up:3×100 (Drill/Kick/Swim)3×50 Kick/Swim3×50 Drill/Swim Main Set: 3-4 rounds2×100 -550 EZ50 FAST200 EZ

Tuesday, March 1st, 2022

Warm-up:300 every 3rd non free200 IM K/D6×25 Fly/Free/Back/Free/Breast/Free Main Set:6×100 odd IM/evens free6×75 50K/25 swim (Fly/Free/Back/Free/Breast/Free)6×50 Fly/Free/Back/Free/Breast/Free6×25 Fly/Free/Back/Free/Breast/Free

Tuesday, February 22nd, 2022

Warmup:200 (50K Fly/50 Free swim/50K Back/50 Free swim)200 (50D Fly/50 Free swim/50D Back/50 Free swim)100 IM Main Set:6x50K (Fly/Free/Back/Free/Breast/Free)100 IM6x50D (Fly/Free/Back/Free/Breast/Free)200 IM6×50 (Fly/Free/Back/Free/Breast/Free)300 IM200 Free easy

Monday, February 28, 2022

Warm-up: 10 Minute swim; Drill: 6×100: #1 Kick, #2 Drill, #3 Swim, #4 Scull, #5 Drill, #6 Swim. Work on rotation/alternate side breathing during the drills. Main: 4-6 rounds: 200 moderate, 5 seconds rest, 100 up-tempo, 10 seconds rest. Take more rest if needed Swim-down: 300 Easy

Saturday, February 26, 2022

Warm up: 10 Minutes; Drill: 6×100 Odds Free, Evens IM or stroke; #3 and #4 should be kick Main Set: 8×200 Odds IM or stroke, Evens Free Warm-down 300

Wednesday, February 16, 2022

Going faster with more rest built into the swims, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 swim evens: 50 single arm drill/50 rhythm drill 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: 4×400, with 1 minute rest between each #1. straight swim, even pace… Read More ›

Monday, February 21, 2022 Workout

10 Minute Warm-up; 12×50 done as 3 sets of 50s: Kick, Swim, Drill, Swim; 4×250 Up-tempo on the last 100 of each one. This is a good set for pulling. 6×125 Up-tempo on the last 50 of each one. 300 Warm-down;

Saturday, February 18, 2022 Workout

10 Minute Warmup; Drill: 100 Free Drill; 200 IM Drill, 100 Free Swim, 200 IM Swim Main: 10×150: Odds are Stroke or IM, Evens are Free Swim Down: 300 Pull

Tuesday, February 15, 2022

IM/Stroke workout with coach Flo Warmup200 (50 stroke kick/50 Free swim)200 (50 stroke drill/50 Free swim)100 IM long distance per stroke Main Set6×50 Kick (odds stroke/even free)100 IM6×50 Drill (odds stroke/even free)200 IM6×50 swim (odds stroke/even free)300 IM200 Free easy

Friday, February 11, 2022

FUNS is back with coach Flo. Each FUNS is 25 Fly, 25 Under water, 25 No breath, 25 Sprint Warmup300 every 3rd non free100 K, 100 D, 100 S Main Set2×200 +102×100 +52×50 on cruise100 Easy4 rounds of FUNS – 1 minute rest between each round100 Easy2×100 K8×25 Fast/Easy or 200 Easy

Tuesday, February 8, 2022

Warmup: 4×100 Sk/K/D/S Main Set2 rounds – stick to 1 stroke per round50 K50 Swim perfect stroke50 D50 Swim perfect stroke8×25 Odds fast stroke / Evens easy free100 IM200 Free

Wednesday, February 9, 2022

Holding pace when things get tougher, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 drill/25 swim (pick a drill that hits something you need to work on) 4×50 swim max DPS (25 nonfree/25 free) 4×25 swim build (600/1200) main set: 1×1650 broken into 11×150… Read More ›

Wednesday, February 2, 2022

Spike and coast, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 swim evens: 50 drill/50 swim 4×50 (25 nonfree/25 free), build each 25 (600/1200) main set: 1×800 broken as: 1×50 uptempo 1×300 max DPS 1×50 uptempo 1×200 max DPS 1×50 uptempo 1×100 max DPS 1×50 uptempo rest 10… Read More ›

Tuesday, February 1st, 2022

Happy Chinese New Year! Stroke workout with coach Flo Warm-up300 every 3rd non free4×50 (25 stroke/25 free)4×25 stroke Main set – 2 rounds. Stick to one stroke for each round3×150 (50K/50D/50S)3×100 (100IM/100Free/100IM)6×25 odds fast stroke/evens free

Friday, January 28th, 2022

Speed workout with coach Flo Warm-up2x (50K/50D/50S)100K/100D/100S MainSet6×50 +54×100 +10200 easy2 rounds:100K/100D50 Fast (super sonic speed)/50 Easy

Monday, January 31, 2022

10 Minute warmup Drill part 1: 4×75 Kick-Drill-Swim by 25 Drill part 2: 3×100 Build Main: 2×250 Negative split on Cruise + 10, 50 Sprint or easy on +30 2×200 Descend on Cruise + 10, 50 Sprint or easy on +30 2×150 Descend on Cruise + 10, 50 Sprint or easy on +30 2×100 Descend… Read More ›

Wednesday, January 26, 2022

Stretching out and holding pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 drill/25 swim 4×50 max DPS odds: free evens: nonfree 4×25 swim build choice of strokes (600/1200) main set: 1×200 on cruise+10 sec 1×500 on cruise 1×200 on cruise+10 sec 1×500 on cruise… Read More ›

Tuesday, January 25, 2022

IM/Stroke workout with coach Flo Warmup4×50 Kick/Drill by 254×50 Drill/Swim by 25 Main Set8×25 Kick IM order150 free6×50 Drill IM order150 free4×75 Swim IM order (75 fly/75 back…)150 free2×100 IM good effort150 free200 IM

Thursday, January 20, 2022

IM work out with coach Flo 300 every 3rd non free200 (25 stroke/25 free) Main Set – 4 rounds50 Kick50 Drill4×25 Swim fast +20100 easy free100 IM/Stroke good effort 50 easy

Monday January 24, 2022

10 minute warmup 6×75 Breathe every 3rd, 5th, 7th by 25 or 3-5-5 6×25 Build Main Set: 6×200 negative split on Cruise + 10 6×100 Odds up-tempo on +5, Evens even-tempo on +10 Swim Down: 6×50 Ascend: Cruise, +5, +10, +15, +15, +15, +15

Saturday, January 22, 2022

An opportunity to focus on your favorite stroke, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 rotating IM (50 kick/25 drill) 4×75 rotating IM (50 drill/25 swim) 4×75 rotating IM (75 swim, 2nd length uptempo) (900/1500) main set: 1×100 moderate free on cruise+10 sec 4×50 favorite nonfree on cruise+20 sec, descend… Read More ›

Wednesday, January 19, 2022

Going slower to go faster, with Chris and Kate 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 6×50 swim on cruise+10 sec, descend 1-3, 4-6 (600/1200) main set: 4×100 on cruise, hold steady pace 1×400 at that pace or better 1-2… Read More ›

Monday, Jan 17, 2022

Warm-up: 8×75, Odds Free, Evens IM or Stroke Part 1 of the main set: 10 x 125 Keep the last 50 of each one up-tempo, on Cruise + 10 seconds Masters Minute Rest or 50 Swim Part 2 of the main set: 10 x 75s Work the last 25. Optionally do stroke on the last… Read More ›

Thursday, January 13, 2022

Coach Flo Warm-up4×75 Drill4×75 Kick Main Set4×25 IM200 Free4×50 IM200 Free4×75 IM (rotating IM)200 Free4×100 IM200 Free

Tuesday, January 11, 2022

Coach Flo 300 every 3rd non free200 (25 stroke/25 free) Main set – 4 rounds50 Kick50 Drill4×25 Desc 1-4 Swim stroke100 Free easy100 IM Good effort50 Easy

Wednesday, January 12, 2022

Distance while paying attention, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is 2 stroke rhythm drill 4×50 kick, build 4×50 swim on cruise+10 sec, descend 1-4 (700/1300) main set: 2×800, with 1 minute rest between #1 with no gear…. Read More ›

Saturday, January 8, 2022

Stroke Focus, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) odds nonfree, evens choice (400/1000) main set: 1×500 max DPS, every 5th length nonfree 1×200 nonfree on cruise+40 sec 1×400 max DPS, every cruise+30 sec 2×100 nonfree on cruise+30 sec, descend 1-2 1×300 max DPS, every 3rd… Read More ›

Friday January 7th 2022

Speed workout with FloWarm-up4×75 K/D/S4×50 D4×25 Build Main Set4×75 Easy/Good effort/Easy +304×50 Good effort/Easy +304×25 Fast/Easy/Easy/Fast +204×100 (50K/50D)4 rounds:50 Descend 1 to 4100 Easy

Tuesday, January 4th 2022

IM/Stroke workout with Flo4×100 Sk/K/D/Swim4×100 50K/50D4 rounds:100 Stroke100 IM200 Free

Last 5 workouts of 2021 with Coach Flo

IM w/o (Tuesdays)One stroke at a time (2 choices)300 every 3rd length non free4 rounds100 Kick25 fast/25 easy100 Drill25 fast/25 easy100 IM +20100 Free +30 300 every 3rd length non free4 rounds2x50K2x50D50 perfect stroke100 IM4×25 stroke fast50 Free Build to 100/200 IM4×75 K/D/S4×50 (25IM/25 Free)4×25 IM300 Free4×75 K IMO200 Free4×50 Drill IMO100 Free4×25 Swim IMO200… Read More ›

Wednesday, December 15, 2021

Negative splitting your negative splits, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length nonfree 4×50 kick, build 4×25 swimming with your hands in a fist focus on forearm catch and high elbows throughout the pull 4×50 on cruise+10 sec, descend 1-4 (800/1400) main set: 4×400, with 1… Read More ›

Saturday, December 11, 2021

Stroke transitions–turn, turn, turn, with Chris and Liz warm up: 600 choice (600/600) first set: 8×100 free use this set to get thoroughly warmed up #1-2 on cruise+15 sec #3-4 on cruise+10 sec #5-6 on cruise+5 sec #7-8 on cruise (800/1400) second set: Get your legs warmed up 12×75 rotating IM with 15 sec rest… Read More ›

Wednesday, December 8, 2021

Focus on technique then build on it, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm evens: drill is 2 stroke rhythm drill 4×25 kick, build 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: 6 rounds of: 1×200, moderate pace with PERFECT… Read More ›

Friday December 10th, 2021

FUNS with Flo Warmup2x(50K – 50D – 50 S) Main set4xFUNS (each FUNS is 25 Fly, 25 Underwater, 25 No breath, 25 Sprint) 10s rest between each 25, 30s rest between each FUNS round200 Free Easy2xFUNS (each FUNS is 25 Fly, 25 Underwater, 25 No breath, 25 Sprint) 10s rest between each 25, 30s rest… Read More ›

Saturday, December 4, 2021

Perchance to focus on your favorite nonfree stroke, with Chris and Kate warm up: 600 choice (600/600) drill set: 4 rounds of 3×50, one round each stroke in each round: #1. kick #2. drill (if you need a suggestion, ask your coach) #3. swim max DPS (600/1200) main set: 8×200 (sort of) #1. moderate free… Read More ›

Wednesday, December 1, 2021

Working pace with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 #1. 50 single arm drill/25 2-stroke rhythm drill #2. 25 2-stroke rhythm drill/50 single arm drill #3. 25 2-stroke rhythm drill/50 swim max DPS #4. 75 swim max DPS nonfree 4×75 #1. 75 kick #2. 50 kick/25 swim build #3. 25… Read More ›

Tuesday, November 30, 2021

IM Workout with Flo Warm up 300 every third length non free Main set 4 rounds (IM order)100K25 Fast/25 Easy100 drill25 Fast/25 Easy100 IM +20100 Free +30 (easy recovery)

Wednesday, November 24, 2021

Dividing and conquering a 1500, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 single arm drill/25 swim evens: 50 rhythm drill/25 swim 4×50 kick 4×25 swim build (600/1200) main set: 1×1500, broken into 10×150 with 10 sec rest between each #1, 2, 3, 4 at a moderate and steady… Read More ›

Wednesday, November 17, 2021

Time and distance, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim), choice of drills 4×50 swim (25 breathing to the left side/25 breathing to the right) (600/1200) main set: 1×10 minute timed swim. How far can you go in 10 minutes? 1 minute rest 1×20 minute timed… Read More ›

Wednesday, November 10, 2021

What’s your most efficient way to train for distance races, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 2-stroke rhythm drill evens: 50 kick/50 swim max DPS 4×50 on cruise+10 sec (25 breathing to the right/25 breathing to the left) Focus on left side/right side stroke… Read More ›

Saturday, November 6, 2021

Saturday’s alright for stroke focus, with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke 4×50 kick build, choice of strokes 4×25 swim build, choice of strokes (600/1200) main set: 2×200 on cruise+30 sec #1 moderate free with perfect technique #2 choice of nonfree 3×150 on cruise+30… Read More ›

Wednesday, November 3, 2021

Don’t blow it at the start, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: Drill is single arm drill evens: Drill is 2 stroke rhythm drill 4×50 kick build 4×25 swim, build (600/1200) main set: 1×400 moderate, with 20 sec rest 2×300 with 20 sec rest #1… Read More ›

Wednesday, October 27, 2021

Shortening the run up to a pace swim, with Chris and Kate warm up: 600 choice (600/600) drill set: 2×75 (50 single arm drill/25 swim) 3×50 kick, descend 1-3 2×75 (50 2-stroke rhythm drill/25 swim) 6×25 swim, build (600/1200) main set: 4×50 on cruise+10 sec, descend 1-4 1×300 on cruise+20 sec, at pace of last… Read More ›

Sunday, October 24, 2021

Hurricane swimming with Tina and Chris (sorry, no whiteboard today) warm up: 600 choice (600/600) drill set: 1x reverse 400 IM (50 drill/50 swim) (400/1000) main set: 4×150 (25 nonfree/25 fast free/100 efficient max DPS free) 3×250 (50 nonfree/25 fast free/175 efficient max DPS free) 2×350 (75 nonfree/25 fast free/250 efficient max DPS free) 1×450… Read More ›

Saturday, October 23, 2021

Crazy Eights with Chris and Misa warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke 4×50 kick build, choice of strokes 4×25 swim build, choice of strokes (600/1200) main set: 1×100 free, max DPS, perfect technique 8×75 nonfree on your 100 cruise (+10 sec if you need it) If you… Read More ›

Wednesday, October 20, 2021

Applying a template to 800s, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 2-stroke rhythm drill evens: 50 kick/50 swim max DPS 4×50 swim Golf on cruise+10 sec (600/1200) main set: 2×800 #1 broken 400-rest 10 sec-200-rest 10 sec-100-rest 10 sec-50-rest 10 sec-50 Pick up your… Read More ›

Saturday, October 9, 2021

Saturday stroke choices, with Chris and Misa warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length choice of nonfree stroke 4×75 (25 kick/25 drill/25 swim) One each stroke, choice of drills (600/1200) main set: 4×200 on cruise+40 sec 5×100 on cruise+30 sec 6×50 on cruise+20 sec No breaks between rounds. Within each… Read More ›

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