Past Workouts – MVM

Monday, October 3, 2022

10 minute warm-up 6 x 100 Odds reverse IM, Evens Choice 3 – 4 Rounds: . 200 on Cruise+ 10 . 2x 100 on Cruise +5 . 2 x 50 on Cruise . 30 seconds rest 300 swim down

Saturday, October 1, 2022

10 minute warm-up 3 x 100. Middle 50 is the focus: 1. Extra stretch 2. Kick 3. Build 10x 50 alternate nom-free and free 10x 150 odds are fly/back/breast, evens free 6x 50 kick 100 – 300 Swim down

Friday, September 30, 2022

Sprint day with Flo Warm-up:4×100 odds Kick/Evens Drill100 Distance per stroke Main Set:2 rounds 100 on -5 50 on +20 2×25 Fast/EZ 100 on -5 50 on +20 2×50 Kick one Fast/one EZ 100 on -5 50 on +20 2×100 Kick one Fast/one EZ 16×25 (1 FAST/2 EZ)

Tuesday, September 27, 2022

Stroke day with Flo Warm-up:4×50 Kick4×50 Drill Main Set:4 rounds: 4×50 Stroke (keep the same stroke for the 4×50) +20 200 IM or Stroke +40 (uptempo) 100 Free EZ8×25 non Free/Free

Monday September 26, 2022

10 minute warm-up 8 x 75 odds build, evens moderate 3 – 4 Rounds: 200, 150, 100, 50 on cruise + 15 seconds. Ok to bundle as all 200s, all 150s,… 300 swim down

Saturday, September 24, 2022

10 minute warm-up 6x 100. Odds 50 kick, 50 swim. Evens 50 drill, 50 swim 12 rounds: . 75 fly back breast . 75 free 300 free pull

Friday, September 23, 2022

Sprint day with Flo Warm-up:4×75 K/D/S4×50 K/D4×25 Build Main set:4 rounds 50 Kick 50 Drill 50 Perfect stroke 1 minute rest 50 FAST 50 EZ 2×100 Free (mid 50 fastish) +10/152×100 Stroke of IM (first one, EZ, second one, FAST)200 EZ cool down

Tuesday, September 20, 2022

Stroke day with Flo Warm-up:300 every 3rd non free4×50 Stroke/Free by 254×25 Build Main set (2 rounds, focus on one stroke for each round):6×50 odds Kick/evens swim6×50 odds Drill/evens swim100 Swim stroke +20100 IM +20100 Free

Saturday September 17, 2022

10 minute warm-up 12×50 odds stroke, evens free 2x 300, 2x 200, 2x 100, 2x 200, 2×100 odds IM/stroke, evens free 4×50 kick 300 pull

Tuesday, September 13, 2022

IM/Stroke day with coach Flo Warm-up:4×100 Skull/Kick/Drill/Swim (by 25)6×50 Kick odds non Free/evens Free6×25 Drill odds non Free/evens Free Main Set:4×125 IM +20 – double one stroke100 Free EZ4×100 IM +20 – one stroke per 100100 Free EZ4×50 Drill100 Free EZ200 IM perfect stroke Fastish4×25 Kick EZ100 Free EZ

Monday September 12, 2022

10 minute warm up 4 x 150: #1 swim, #2 swim-kick-swim, #3 swim-pull-swim, #4 swim 5 x 200 cruise+15 7 x 100 cruise+ 10 9 x 50 cruise + 5 300 swim down

Saturday, September 10, 2022

IM/Stroke day with Coach Flo Warm-up:4×100 Kick4×50 Drill4×25 Build Main Set:6×100 +30 (2 IM, 2 Free, 2 IM)6×75 +20 (2 Free, 2 IM, 2 Free)6×50 +20 (2 non Free, 2 Free, 2 non Free)8×25 +10 (non Free/Free)

Friday, September 9, 2022

Speed workout with coach Flo. Note the water temp was at 84 so the workout has very few sprints. Warm-up:300 every 3rd non Free4×75 Kick/Drill/Swim4×50 non Free/Free by 25 Main set (2 rounds):2×50 Kick2×50 Drill2×50 DPS – perfect stroke4x(25 FAST, 50 EZ) Team Relays – 4×50 Free and 4×50 IM

Tuesday, September 6, 2022

IM/Stroke day with coach Flo Warm-up:4×50 Kick4×50 Drill4×50 DPS8×25 Build Main Set:6×100 +30 odds IM or stroke/evens Free4×50 Kick6×50 +20 odds IM or stroke/evens Free4×50 Drill16×25 +10 odds IM or stroke/evens Free

Friday, September 2, 2022

Sprint/Speed day with coach Flo Warm-up:4×75 K/K/S4×75 D/D/S4×75 Distance per stroke/Uptempo/Distance per stroke Main Set:2×100 Kick3×100 -5/-5/+550 EZ1 minute rest100 FAST50 EZ3×50 -5/-5/+550 EZ1 minute rest50 FAST50 EZ2×100 Drill4xFUNS (10 sec rest each 25) – FUNS=25 Fly, 25 Underwater, 25 No breath, 25 Sprint

Tuesday, August 30, 2022

Stroke/IM day with coach Flo Warm-up:4×75 Kick/Drill/Swim4×75 Kick/Kick/Swim4×75 Drill/Drill/Swim Main set:4×100 Kick100 Free +202×100 IM +204×100 Drill100 Free +202×100 IM +206×50 odds non free/evens free +20

Monday, August 29, 2022

10 minute warm up 12 x 50 Build in groups of 3 2 Rounds: 250 straight. On cruise +15 200, 10 sec, 50 on cruise + 25 150, 10 sec, 50, 10 sec, 50 on cruise+ 35 100, 10sec, 50, 10 sec 50, 10sec, 50 on cruise +45 300 swim down

Saturday August 27, 2022

10 minute warm up 8 x 75 alternate free and fly/back/breast. 2 swim, 2 kick, 2 drill, 2 swim 3 rounds: 100 free and 200 IM/stroke 3 rounds: 100 free and 100 IM/stroke optional: 6 x 50 kick 6x 50 stroke and free

Friday, August 26, 2022

Sprint day with Coach Flo Warm-up:300 every 3rd non Free100 Kick4×50 Drill8×25 Build Main set (3x):100 Kick (mid 50 uptempo)100 DPS perfect stroke2×50 FAST on 2 minutes (regroup lanes for race)100 EZ

Tuesday, August 23, 2022

IM day with Coach Flo Warm-up:4×100 Skull/Kick/Drill/Swim (by 25)4×50 IM Drill4×50 Build Main set:200 Kick IM200 IM +30100 Free +20200 Drill IM200 IM +30100 Free +20 2×100 IM +10200 Free 4×50 IMO Build +20100 Free

Wednesday, August 24, 2022

One last post from Chris. With Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 odds: 50 kick/25 swim evens: 50 single arm drill/25 swim 6×50 odds: kick, build evens: rhythm drill 4×50 swim build on cruise+10 sec (800/1400) main set: 3×100 swim on cruise+10 sec, descend 1-3 1×1000 swim on the odd… Read More ›

Wednesday, August 17, 2022

Focusing on the middle of the swim, with Chris, Misa, and Kate warm up: 600 choice (600/600) drill set: 4×75 (25 windshield wiper scull/25 rhythm drill/25 swim) 4×50 kick, descend 1-4 8×25 swim, build. Choice of strokes (700/1300) main set: 3×500 with 1 minute rest between each #1 200 moderate/100 focus/200 moderate #2 150 moderate/200… Read More ›

Monday August 22, 2022

10 minute warmup 6×100 2 rounds of: #1 50 kick/50 swim . #2 50 drill/50 swim, #3 50 nonfree/50 free 3×700 on cruise+30 seconds: #1. Break at each 50 for 5 sec, #2. Break at each 100 for 10 sec. #3. Break at 150 for 15 seconds #4. Straight through. #5. Break at the 150… Read More ›

Friday, August 19, 2022

Sprint workout with Coach Flo Warm-up:4×50 Kick4×50 Drill4×50 Kick/Drill by 25 Main set:4×100 +20 (mid 50 uptempo)200 (alternate 50 non Free, 50 Free)4×50 +20 (first 25 uptempo)200 (alternate 50 non Free, 50 Free)8×25 +20 (Fastish/EZ)200 (alternate 50 non Free, 50 Free)* 1 minute rest *4×50 (odds FAST, evens EZ)* 1 minute rest *6×25 (odds FAST,… Read More ›

Tuesday, August 16, 2022

Stroke/IM day with coach FloWarmup:4×75 Kick/Drill/Kick4×50 Drill/Swim (by 25) Main set:4×200 (odds IM or stroke, evens Free) +304×75 Kick IM order4×100 (odds IM or stroke, evens Free) +204×50 Drill IM order16×25 (odds IM or stroke, evens Free) +10

Monday August 15, 2022

10 minute warmup 6 x 75 Odds kick/drill/swim by 25, Evens build 6 x 50 Odds short axis drill, Evens long axis drill Main set: 400, 350, 300, 250, 200, 150, 100, 50 cruise interval on the ’00s, recovery +15-20 on the ’50s 200 swim down

Saturday August 13, 2022

10 minute warm-up 300 Every 3rd length nonfree 3×100 swim/kick/drill/swim: 1. Breast 2. Back 3. Fly Main set is a ladder alternating free and IM/stroke: 100/100, 200/200, 300/300, 200/200, 100/100. Total 1800. 10 to 15 sec rest after each

Wednesday, August 10, 2022

More on that whole stroke balance and symmetry thing with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 3×100 (50 single arm or rhythm drill/50 swim) 3×50 kick, descend 1-3 6×25 swim build odds free, evens nonfree (600/1200) main set: 3 rounds of: 1×100 rd 1: breathe only to your left side… Read More ›

Wednesday, August 3, 2022

Applying a 6-beat kick lesson, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim build (600/1200) main set: 1×400, every 4th length use a 6 beat kick 1×200, breathing 25 left/25 right… Read More ›

Wednesday, July 27, 2022

A (nicer than) old school descend, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 rhythm drill/50 swim 4×50 on cruise+10 sec (25 breathing to the left/25 breathing to the right) (600/1200) main set: 4×400, descend 1-4 #1 on cruise #2 on cruise+15… Read More ›

Monday, August 8, 2022

10 minute warm up 6×100: 2 drill, 2 moderate, 2 build. Odds free, evens nonfree 14×150 rotate through intervals of cruise, +5 sec, +10 sec 300 swim down

Monday July 25, 2022

10 minute warmup 8 x 75 odds swim, evens kick/drill/swim 6 x 300 descend in 2 groups of 3. 20-30 seconds rest after each one 6 x 50 swim down

Saturday, July 23, 2022

A bottoms up or top down layered cake of stroke work, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim), one each stroke drill for Fly, Back and Free is either single arm or rhythm drill drill for Breast is 2 streamline kicks/1 pull 4×50 kick, build, one… Read More ›

Wednesday, July 20, 2022

Setting the technique bar high, and then holding it on cruise interval, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 kick/50 single arm drill evens: 50 rhythm drill/50 swim 4×50 on cruise+10 sec (25 breathing left side/25 breathing right side) (600/1200) main set: 1×200, perfect technique, with 30… Read More ›

Tuesday, July 19, 2022

Doubling up parts of your IMs, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×50 free on cruise+10 sec, descend 1-4 4×50 kick, build, one each stroke 4×75 (50 drill/25 swim), one each stroke For Fly, Back and Free, drill is choice of single arm or rhythm drill For Breast, drill is… Read More ›

Friday July 22, 2022

10 minute warmup 8×75 odds free, evens stroke mix 10×150 build by 50. 30 seconds rest after each. Lat 50 should be strong. 10×50 either: odds nonfree, evens free; or kick. 10×25 fast/easy

Monday July 18, 2022

10 minute warmup 8×75 kick, drill, swim. odds Free; evens stroke 8×200 Descend in groups of 4. Take 30 seconds rest after each one. 8×50 4 kick, 4 swim down

Wednesday, July 13, 2022

Manually setting up a negative split, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 (50 kick/50 drill) odds: drill is single arm drill evens: drill is rhythm drill 4×50 swim on cruise+10 sec (25 breathing to the left/25 breathing to the right) (600/1200) main set: 2 rounds of: 1×300 moderate… Read More ›

Tuesday, July 12, 2022

Backwards descending your favorite stroke, with Chris and Liz warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim), one each stroke For Fly, Back and Free, drill is single arm drill. For Breast, drill is 2 streamlined kicks/1 pull 4×50 kick, build, one each stroke 4×25 swim, build, one each stroke (600/1200) main… Read More ›

Wednesday, July 6, 2022

Breathing on different sides, working on stroke balance, 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, build (600/1200) main set: 3 rounds of : 1×200 on cruise+20 sec round 1:… Read More ›

Friday July 15, 2022

10 minute warmup 4×150 #1 swim, #2 kick, #3 drill, #4 swim 10x 100 FAST on 3 minutes. Use the extra time to swim down 8×50 alternate stroke and free

Monday, July 11, 2022

10 minute warmup 15×50 rotating kick/drill/swim 12×100 descend in groups of 3: 3 easy, 3 moderate, 3 strong, 3 hard 12×75 4 rounds of easy, medium, fast

Saturday July 9, 2022

10 minute warmup 2×300 every 3rd length kick on the first; non-free on the second 6 to 8 x 200: Alternate IM and free 8×50 alternate stroke and free

Friday, July 8, 2022

Sprint day with coach Flo Warm-up:6×50 odds kick, evens swim6×50 odds drill, evens swim Main set:4×100 IM/stroke +10– 1 minute rest –2×50 FAST Stroke100 EZ4×100 Free on cruise– 1 minute rest –2×50 FAST Kick100 EZ4×100 Free on cruise– 1 minute rest –2×50 FAST Free100 EZ 8×25 FAST/EZ

Tuesday, July 5, 2022

Stroke day with coach Flo Warm-up:300 every 3rd non free Main set (3 rounds):4×50 Kick2×50 swim stroke4×50 Drill2×50 swim stroke125 IM (double the stroke you focused on)75 Free

Monday, July 4, 2022

10 minute warmup 7×100 odds are 50 stroke/50free; evens are 50 kick/50 swim 12×150 odds: take 10 seconds rest at the 75. Evensare continuous. 20 seconds rest after each. 8×50 ascend. 2 sprint, 2 strong, 2 moderate, 2 easy

Wednesday, June 29, 2022

Varying pace with Chris and Al warm up: 600 choice (600/600) drill set: 4×75 (50 drill/25 swim) odds: drill is single arm drill evens: drill is rhythm drill 4×50 kick, descend 1-4 4×25 swim, build (600/1200) main set: 3×500 with 1 minute rest between each #1 100 moderate/100 uptempo/100 moderate/100 uptempo/100 moderate #2 50 moderate/50… Read More ›

Friday, July 1, 2022

Sprint day with coach Flo Warm-up:6×50 (odds kick, evens drill)6×50 (odds drill, evens swim) Main set:2 rounds2×100 (one stroke, one free) +104×50 (2 stroke, 2 free) +108×25 FAST/EZ4×50 (round 1 Kick, round 2 Drill) 16×25 2 FAST/2 EZ

Tuesday, June 28, 2022

Stroke day with coach Flo Warm-up:4×100 (Skull/Kick/Drill/Sw by 25) IM order4×50 Kick6×50 (odds drill stroke, evens Free) Main set:4×100 IM or stroke +302×100 Free4×75 (50 stroke, 25 Free)2×100 Free16×25 stroke uptempo/Free EZ

Monday, June 27, 2022

10 minute warmup 8×75 odds free, evens stroke 12×125 done as 3 rounds of 3 moderate with 15 sec rest after each and 1 up-tempo with 30 sec rest 12×50 done as 3 rounds of 3 moderate with 15 sec rest after each and 1 up-tempo with 30 sec rest

Friday, June 24, 2022

Sprint workout with coach Flo Warm-up:4×50 (25K/25 Swim)4×50 Drill (odds Free, evens non Free) Main set:** 3 rounds **2×50 on -5100 +20****6×25 Kick Fast/EZ by 25** 3 rounds **2×50 on -5100 +20****6×25 Kick Fast/EZ by 2550 FAST/100 EZ1 minute rest100 FAST/50 EZ

Wednesday, June 22, 2022

10 minute swim 10×75 odds: kick swim swim; evens: drill swim swim 10×125 Build the last 50 of each 10x75sprimt the last 25 of each swim down

Tuesday, June 21, 2022

IM/Stroke day with coach Flo Warm-up:4×75 Kick/Drill/Swim Main set:8×50 Kick (2 of each stroke)4×100 +20 Odds IM or stroke, evens Free8×50 Drill (2 of each stroke)4×100 +20 Odds IM or stroke, evens Free6×50 Drill (odds non free, evens free)2×200 IM/Free

Monday, June 19, 2022

10 Minute warmup 6×100 #1 & 4: 50 kick, 50 Swim; #2&5: 50 drill, 50 swim; #3&6: 50 Build, 50 Swim 3 Rounds: 300, 200, 100 on cruise+15 or +20. Take 5 sec after each 100, 30 seconds after each round. 300 swim down

Wednesday, June 15, 2022

A hot water pyramid with Chris, Misa 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, descend 1-4 4×25 swim, build (600/1200) main set: The water temperature was very high today, so we are backing off the intensity level a bit… Read More ›

Wednesday, June 8, 2022

Simulating an open water mile race, 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 swim 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: We break the open water race into 3 pieces–the start (fast and then settling into a… Read More ›

Friday, June 17, 2022

Sprint/Speed workout with coach Flo Warm-up:4×75 Kick/Drill/Swim4×75 Kick/Swim/Swim Main set (2 rounds):50 Drill200 Free -550 Kick2×100 Free -550 EZ4×50 Free -550 EZ8×25 Fast/EZ– 1 minute rest –50 FAST50 EZ

Tuesday, June 14, 2022

Stroke workout with coach Flo Warm-up:6×50 Drill odds stroke/evens free4×50 (25 kick stroke/25 Swim free)8×25 odds stroke/Evens free Main set (2 or 3 rounds):2×50 Kick50 Stroke2×50 Drill100 Stroke100 Free +10200 IM uptempo50 EZ

Monday, June 13, 2022

warm water 10 minute warm up 12×50: 4 drill, 4 kick, 4 swim 2 Rounds: 200, 175, 150, 125, 100, 75, 50, 25. Last 25 of each should be fast or backstroke. Take 30 seconds rest after each one. 300 swim down

Friday, June 10, 2022

Sprint workout with coach Flo Warm-up:300 every 3rd non free4×50 Drill – odds Free/Evens non Free8×25 Build – Long underwater Main set:200 (50 Kick/50 Drill/100 Swim)2×100 +51 minute rest2×50 (Fast/EZ by 50)8×25 Fast/EZ200 (50 Kick/50 Drill/100 Swim)4×100 +51 minute rest2×50 (Fast/EZ by 50)8×25 Fast/EZ 2xFUNS (Fly/Underwater/No Breath/Sprint by 25, rest ~10/15 at each 25)

Tuesday, June 7, 2022

Stroke/IM day with coach Flo Warm-up:4×100 Skull/Kick/Drill/Swim6×50 odds stroke, evens free Main set:4×50 Kick4×100 odds IM or stroke, evens free4×50 Drill4×200 odds IM or stroke, evens free4×50 Perfect stroke8×25 odds IM or stroke FAST, evens EZ free

Saturday, June 4, 2022

Working turns and finishes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×125 in reverse IM order (50 kick/50 drill/25 swim) Drill for Fly, Back and Free: Single Arm drill. Focus on setting the high elbow catch. Drill for Breast: 1 pull/2 kicks. Focus on pressing into the streamline out front. (500/1100)… Read More ›

Monday, June 6, 2022

10 minute warm-up 300 every 4th nonfree; 250 alternate swim and kick by 50 200 moderate 25, build 25 6×250 Descend 1-3 and 4-6 6×100 Descend 1-3 and 4-6 300 swim down

Friday, June 3, 2022

Sprint/speed workout with coach Flo Warm-up:2×100 Kick/Drill/Drill/Swim6×50 odds Drill – evens Swim4×50 odds Kick – evens Swim Main set:4×50 Kick4×25 +101 minute rest2×100 Fast/EZ (by 100)—4×50 Kick4×50 +101 minute rest2×50 Fast/EZ (by 50)—4×50 Kick4×100 +101 minute rest8×25 Fast/EZ (by 100)

Wednesday, June 1, 2022

Simulating an open water race, with Chris, Misa and Kate warm up: 600 choice (600/600) drill set: 4×100 odds: 50 single arm drill/50 rhythm drill evens: 50 kick/50 swim max DPS 4×50 swim on cruise+10 sec, descend 1-4 (600/1200) main set: This set is meant to emulate the 3 portions of an open water race–the… Read More ›

Tuesday, May 31, 2022

Stroke day with coach Flo Main set (4 rounds):2×50 Kick2×50 Drill5×25 Perfect stroke125 IM (double stroke of the round)200 Free

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

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 ›

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