Past Workouts – MVM

Monday June 15, 2026

10 minute warm-up 12 x 50 : 4 free, 4 reverse IM order, 4 stroke/free 4 rounds: 150 cruise+10, 100 cruise+5, 50 on cruise 6 x 50 kick 3 – 5 x 150 pull on cruise +10 12x 25 fast/easy

Saturday June 13 2026

10 minute warmup 3 x 200 1. Free, 2. 25 stroke/25 free, 3. IM 4 rounds; 100 concentrate on technique, 100 up-tempo, 50 sprint #1: 100 free, 100 free, 50 free; #2: IM, IM, favorite non-free; #3: stroke/free, stroke, worst non-free; #4 Free, IM, choice Choice by lane: 6 x 75 kick or 6 x…

Friday, June 12, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds of:200 swim200 free, N.F by 50 200 Kick 2 rounds of:100 +54×50 +30 – 1st is build, 2nd is reverse build, 3rd is good effort, 4th is EZ 3 rounds of:2×50 FAST on 2 minutes100 EZ

Workout for Thursday, June 11

Workout for Thursday, June 11 by Coach Misa 10 min warmup swimmer’s choice Drill set 6×50 odds short axis drill, evens long axis drill 200 IM kick 100 free 100 IM (700 yds) Main set: 9×50 @ +20 Golf (3 of each non-free stroke) 50 ez 3×200 @ +40, non-free (not IM) 1. Mod 2.…

Monday, June 8, 2026

10 minute warm-up 8 x 75 odds free evens fly-back-breast 2 rounds: 200 cruise +10, 150 cruise +5, 100 on cruise, 50 on cruise +10 6 x 50 kick 3 x 100 reverse IM Pull: 300 cruise +10, 200 cruise +10, 100 cruise +10 swim down

Saturday June 6, 2026

10 minute warm-up 300 every 3rd alternate side breathing 200-300 every 3rd non-free 200 kick 100-200 stroke down free back 4 x 50 sprint on 2:00 non-free encouraged 4 x 25 sprint on1:00 3 – 4 x 200 pull 12 x 25 fast/easy swim doen

Friday, June 5, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds of:3×50 25 N.F., 25 Free3x50 breath control – 3, 5 ,7 4×200 broken with kick50 Swim – 150 kick100 Swim – 100 Kick150 Swim – 50 Kick200 Swim All lanes together2 rounds of 4×75 on 2 minutes25 FAST – 50 EZ50 FAST – 25 EZ2x75…

Monday, June 1, 2026

10 minute warm-up 4 x 100 drill-swim by 25: 1. Fist 2. Rhythm 3. Catch-up 4. Finger-tip drag 4 x 75 25 stroke +50 free 3 x 150 cruise +10, 4 x 100 cruise +5, 6 x 50 on cruise 2 – 4 x 200 pull cruise +10 6 x 50 kick 12 x 25:…

Saturday May 30, 2026

10 minute warm-up 4 x 75 free, 6 x 50: 2 back, 2 breast, 2 fly 3 rounds: 150 fly-back-breast , 100 free, 50 choice 6 x 50 kick 100 free moderate, 100 IM for time, 100 moderate, 50 sprint choice 2 – 4 x 150 pull 6 x 25 swim down

Friday May 29, 2026

10 minute warm-up 6 x 100 : 2 free, 2 choice, 2 kick 6 x 75 2 free, 2 choice 2 kick 6 x 50 2 moderate, 2 up-tempo, 2 fast with 0:45 after each 200 moderate 6 x 25: sprint 0:45 after each 1 x 100 fast ish 1:00 rest 1 x 75 faster…

Monday, May 25, 2026

10 minute warm-up 300 every 3rd length kick, 200 every other length non free, 200 build 300 on cruise, 250 on cruise +15, 200 on cruise, 150 on cruise +15, 100 on cruise, 30 seconds rest, 50 sprint 6 x 50 kick 2-3 sets Pull: 200 on cruise+5, 150 on cruise +10 swim down

Saturday May 23, 2026

10 minute warm-up 12 x 50: 2 rounds: free, fly, free, back, free, breast 300 IM, 250 free. 200 IM, 150 free, 100 IM, 100 free 150 kick favorite stroke, 100 kick 2nd favorite, 50 kick 3rd favorite 2-4 x 150 pull 2 x 50 sprint on 1:30 swim down

Monday May 18, 2026

10 minute warm-up 12 x 50 : 4 free, 4 reverse IM order, 4 stroke/free by 25 4 x 100 on cruise, 2 x 50 moderate 3 x 100 on cruise, 2 x 50 moderate 2 x 100 on cruise, 2 x 50 moderate 1 x 100 on cruise, 2 x 50 moderate 4 -…

Saturday May 16, 2026

10 minute warm-up 8 x 75 odds free, evens fly-back-breast 3 rounds: # 1: 200 IM, 100 free, 50 choice #2: 200 free, 100 IM, 50 choice #3: 200 stroke/free, 100 IM, 50 fly 10 x 50 : odds kick, evens build 4 -6 x 150 pull: last 50 of each up-tempo

Tuesday, May 12, 2026

Workout from Coach Kevin Pre-Set 12 50 ODD – Stroke. EVEN – Free Main Set 5 150 NF 1 / Free / NF 2 where NF1 != NF2 8 25 IMO 1 4 Rounds 2 75 R1 = Choice, R2 = Back, R3 = Breast, R4 = Free +20 2 100 Free +10 6 50…

Monday, May 11, 2026

10 minute warm-up 6 x 75 build, 4 x 75 fly-back-breast 6 150: 2 rounds cruise, cruise+5, cruise+10 4 x 75 kick 3- 4 rounds: Pull 150 rest 5 sec, 100 rest 10 sec, 50 rest 15 sec. Increase effort as the distance gets shorter

May 9 2026

10 minute warm-up 12 x 50 odds long axis. Evens short axis 4 x 100 IM, 3 x 100 free. 2 x 100 stroke, 1 x 100 IM 6 x 50 kick 50 easy 3 -5 rounds: 50 sprint, rest :45, 100 pull rest 10 6 x 25 swim down

Saturday, May 2, 2026

10 minute warm-up 200 free, 200 Rev IM , 4 x 50 odds free/evens stroke 8 x 100 odds IM +20, evens free +10 Sprints: 1 x 25 fly +30, 1 x 50 back +30, 1 x 75 +30 fly-back-breast, 1 x 100 I’m +1:00, 1 x 100 free +1:00, 1 x 75 fly-back-breast+:30, 1…

Friday, May 1, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming300 (100 free, 100 back, 100 free)200 Sw/Drill by 50100 Kick100 Swim Main Set:4×125 0/-5/+5/EZ 6×50 +202 fast break out2 fast turn2 fast finish 4×100 0/-5/+5/EZ 12×25 +204 fast break out4 no breath4 fast finish

Monday, April 27, 2026

10 minute warm-up 6 x 100 : odds free, evens non-free: kick, drill, pull, swim 5 x 200 pull on cruise + 15, c+10, c+5, cruise, cruise 6 x 50 kick 8 x 75 odds fly-back-breast, evens free 6 x 50 odds moderate evens hard 12 x 25 swim down

Saturday, April 25, 2026

10 Minute warmup 200 free drill, 300 every 3rd non-free, 100 build 6 x 150 odds 100 IM +50 free, evens: 100 free + 50 non-free 6 x 50 odds fast non-free+ rest 30 sec, evens easy free 4 x 75 kick 6 x 100 pull swim down

Friday, April 24, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming200 Kick200 Pull100 Back100 DPS4x100 on cruise Main Set (all lanes together):8×50 best average2 on 1 minute2 on 1:152 on 1:302 on 2 minutes 100 Recovery 4×25 sprint off the wall on 1 minute 50 Recovery 2×50 SUPER SONIC 50 Recovery

Wednesday, April 22, 2026

Mid-distance-ish Wednesday Warmup 50 swim – 50 kick – 50 swim – 50 back Main Set 200 Moderate +15 2×50 Fast +20 200 Moderate +15 100 Cruise 50 Easy 200 Moderate +15 4×50 Fast +20 200 Moderate +15 2×100 Cruise 50 easy 200 Moderate +15 6×50 Fast +20 200 Moderate +15 3×100 Cruise 100 Easy

Monday April 20, 2026

10 minute warm-up 8 x 75 odds free evens choice 4 x 100 c+5, easy 50; 3 x 100 cruise, easy 50; 2 x 100 c+5, easy 50; 1 x 100 fast, easy 50 6 x 50 kick 2 – 4 x 200 pull, rest 10 swim down

Saturday April 18, 2026

10 minute warm-up 3x 100 free, reverse IM, IM; 4 x 50 drill/swim 1 each stroke; 2 x 100: 1 free &1 IM 400, 300, 200, 100 cruise interval but 20 seconds rest after each 6 x 50 kick 4 rounds: 50 non-free +150 free: Pull 12 x 25 alternate fast easy

Friday, April 17, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming4x50 Drill, different drill each 505×50 Kick 25 fast/25 Mod6x50 +20 Build – Finish really strong Main Set:4×50 +20 25 fast/25 Mod, stop 5 seconds at the 254×100 +20 (1st, 1st 25 fast; 2nd, 2nd 25 fast…) 8×50 +40 Non Free FAST 2xFUNS

Monday, April 13, 2026

10 minute warm-up 12 x 50 : 4 build, 4 non-free, 4 drill 4 rounds: 200 free, 100 choice. 200s are cruise+5, cruise +5, cruise, cruise. 10 sec rest after the 100s 4 x 200 pull on cruise +5 5 x 50 kick swim down

Saturday, April 11, 2026

10 minute warm-up 300 every 3rd stroke, 200 easy-fast by 25, 100 back/breast 200 IM, 100 free, 50 stroke 250 IM (25 fly, 50 back, 75 breast, 100 free) 100 free, 50 stroke 100 favorite, 75 2nd favorite, 50 3rd favorite, 25 worst 3 x 100 kick 4 x 200 pull c+5 swim down

Friday, April 10, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming100 Kick200 Pull300 (100 free/100 back/100 free)100 Drill Main Set:8×50 odds on -5, evens on +152 rounds of:4×100 on +401st 100: 25 FAST, 75 moderate2nd 100: 50 FAST, 50 moderate3rd 100: 75 FAST, 25 moderate4th 100: ALL FAST100 EZ 2×50 (25 underwater/25 swim, 25 swim/25 underwater)

Monday, April 6 2026

10 minute warm-up 4 x 50 free, 8 x 50 alternate long axis &short axis drill 4 x 100 cruise +5 interval, easy 50 3 x 100 cruise interval, easy 50 2 x 100 cruise -5, easy 50 1 x 100 cruise, easy 50 4 x 75 kick 4 x 150 or 200 pull, rest…

Saturday April 4, 2026

10 minute warmup 400 every 4th length non free, 6 x 50 kick, 200 free-fly by 25, 100 reverse IM 4 – 6 x 150 pull 4 x 25 sprint 30 sec rest 200 IM, 150 fly-back-breast , 100 IM, 50 choice 4 x 25 sprint 30 sec rest swim down

Friday, April 3, 2026

Sprint day with FloAll lanes together Warm-up:300 (100 Sw/100 Back/100 Sw)200 (Swim/Kick by 50)100 Drill Main Set4x100 on 2 minutes best average 5 roundsNx25 FAST on 1 minute2x50 on -550 EZ Rond 1: N=5, Round 2: N=4, Round 3: N=3, Round 4: N=2, Round 5: N=1

Monday March 30, 2026

10 minute warm-up 12 x 50 : 4 free, 4 reverse IM, 4 drill/build 250 on cruise, 100 c+10, 200 on cruise , 150 c+10, 150 on cruise, 100 c+10, 100 on cruise, 100 c+10, 50 on cruise, 100 c+10 6 x 50 kick 5 x 150 pull, rest 10-15 sec afrter each swim down

Saturday, March 28, 2026

10 minute warm-up 8 x 75 odds free, evens non-free 3 x 100 IM, 1x 100 free 2 x 100 IM, 2 x 100 free 1 x 100 IM, 3 x 100 free 5-10 seconds after each masters minute 1 hard 100 IM 6 x 50 kick 3 x 200 pull 25s swim down

Friday, March 27, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming200 Kick200 Pull2x100 IM4x100 0/+10/0/+10 Main Set:4 rounds (change stroke on the 25 FAST for each round)2×75 on 100 Cruise Des 1-225 FAST Kick +2025 FAST Swim 30 to 40 seconds rest between each round 2 or 3 rounds2x50 +204×25 Odds Kick/evens swim FAST on +20

Monday March 23, 2026

10 minute warm-up 300 every 3rd non-free 200 every other length kick, 100 reverse IM build 3x 100 c+10, c+5, cruise 4x 75 c+10, c +5, cruise cruise 6 x 50 2 on c+10, 2 on c+5, 2 on cruise 4 x 150 pull 6 x50 kick 2 x 150 pull 12 x 25 fast/easy

Saturday, March 21, 2026

19 Minute warmup 12 x 50 : 4 swim, 4 reverse IM order, 4 sprint/easy 3 rounds: 1. 200IM, 100 free 2. 100 IM, 100 free, 100 IM 3. 100 free, 200 IM 12 x 50 odds kick, evens choice 6 x 100 pull: c+10, c+5, cruise 12 x 25 fast/easy

Friday, March 20, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming4x100 SKIP4x100 0/+5/+10/+155×50 odds -5, evens +5 Main Set:4 rounds50 FAST +30Nx50 on cruise50 EZRound 1 N=4, Round 2 N=3, Round 3 N=2, Round 4 N1 Masters Minute rest50 SUPER SONIC 100 EZ 2xFUNS

Monday, March 16, 2026

10 minute warm-up 3 x 200: 1. Free, 2. Reverse IM, 3. Free, Choice by 50 4 x 150: cruise+10, cruise +5, cruise, cruise 4 x 100: c+10, c+5, c, c 4 x50: c+10, c+5, c, c 4 x 100 IM: cruise +20, cruise +15, cruise +10, cruise+10 6 x 50 kick 2 – 4…

Saturday, March 14, 2026

10 minute warm-up 4 x 50 free drill 4 x 50 alternate shot/long axis drill 4 x 50 IM order 6 rounds: 100 free c+15, 50 non-free, rest 15 6 x 50 kick choice: 6 x 150 pull __———–+ . Or ——— Sprints, starts

Friday, March 13, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming2 rounds of:100 Swim +10100 IM +20100 Kick 200 Pull200 Swim Main Set:4 rounds (1 per stroke)4×25 FAST on 1 minute50 EZ 2 rounds (1 free, 1 NF)2×50 on 2 minutes50 EZ

Monday, March 9, 2026

10 minute warm-up 8 x 75 odds drill, evens free-stroke-free 4 rounds: 150 cruise+10, 100 cruise , 50 cruise+5 300 kick 3 rounds pull:100 cruise+5, 75 cruise+10, 50 cruise, 25 cruise +5

Saturday March 7, 2026

10 minute warm-up 4 x 75 odds free, evens fly-back-breast 6 x50 odds free, evens non-free 250 IM 1 fly 2 back 3 breast 4 free, 100 free 200 IM, 150 free 150 IM no free, 200 free 4 x 50 kick 2 – 4 x 200 pull starts| 12 x 25 sprint/easy

Friday, March 6, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming8x50 odds on cruise, evens on +20200 Pull12x25 4 on +5/4 on +10/4 on +15 Desc 1-4 in each group Main Set:8×50 2 FAST +30, 2 Mod +1 minute1 Masters’ minute100 SUPER SONIC100 EZ Relays

Wednesday, March 4, 2026

10 minute warm-up 6 rounds: 75 build, rest 5 sec, 25 up tempo, 10 sec rest pyramid (pull ok): 100, 200, 300, 400 with 10-15 sec rest after each 2×200, 2×150, 2×100, 2×50 on cruise +5 6x 50 kick 12 x25 fast/easy

Monday, March 2, 2026

10 minute warm-up 6 x 100 :2 rounds of swim drill (2 single arm, 2 breathing side), stroke 2 rounds: 200 on cruise +15, 150 on Cruise+5, 100 on cruise 6 x 50 kick 4 x 200 pull c+10, c+5, cruise, cruise 6 x 50 odds up-tempo, evens easy

Saturday, February 28, 2026

10 minute warm-up 300 every 3rd non-free, 200 kick/swim, 100 build 4 x 100 IM, 300 free/stroke/free, 200 IM, 100 free 6 x 50 kick 2 x 300 pull Starts & Sprints

Thursday, February 26, 2026

Pre-Set 3 200 50 Kick / 50 Drill / 100 Swim #1 Free, #2 Back, #3 Choice 600 Main Set Ladder 1 1 100 IM 1 200 Free 1 300 Choice 4 100 Odd IM. Even Free 1 300 Choice 1 200 IM 1 100 Free Ladder 2 1 200 IM 1 400 Free 1…

Tuesday, February 24, 2026

Pre-Set Straightflow 4 50 Kick – IMO 4 100 K / S / D / S by 25 600 Main Set 2 Rounds 4 75 Fly / Bk / Br. by 25. +15 4 75 Free descend 1-4. +10 4 75 Choice. +15 4 75 Pull – Swtich breath side every 25 1 50 EZ…

Saturday February 21, 2026

10 minute warm-up 12 x 50 as 4 rounds: kick, drill swim. Mix strokes 3 rounds: 200 IM, 2 x 50 kick, 100 free, 2 x 50 non-free pull: 300, 200, 100 12 x 25 swim down

Friday, February 20, 2026

10 minute warm-up 300 every 3rd non-free, 200 IM, 100 free 300 moderate, rest 20, 50 fast 250 moderate , rest 20, 50 fast 200 moderate , rest 30, 50 faster 150 moderate , rest 30, 50 faster 100 moderate , rest 40, 50 super fast 50 moderate , rest 40, 50 boom 100 easy…

Monday, February 16, 2026

10 minute warm-up 8 x 75 odds build, evens non-free 25 x 50 : 5 on c+10, 5 on C+5, 5 on Cruise, 5 on C+5, 5 on Cruise 6 x 50 kick 3-5 x 150 pull Swim Down

Saturday, February 14, 2026

10 minute warm-up 100 free, 150 fly-back-breast , 100 free, 50 stroke 200 IM, 100 free: 100 stroke, 200 free, 2 x 100 IM, 100 free 4 x 75 kick 2 – 3 rounds 200 pull free, 50 pull non-free 6 x 50 odds fast evens easy

Friday, February 13, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming 2 rounds of 100 swim, 100 Kick, 100 Drill Main Set:6×100 2 on +20, 2 on +10, 2 on +53 rounds of:2×50 +550 Kick FAST50 EZ 4×75: 50 FAST – stop to check your time – 25 EZ on your 100 cruise +154×25 FAST +20 100…

Wednesday, February 11, 2026

10 minute warm-up 8 x 75 odds free evens non-free 600 pull (300, 5 sec, 300) rest 10-15 sec 500 (200-100-200) swim 400 pull (200-200) rest 10-15 sec 300 kick 200 pull 100 build if time permits: 8 x 50 swim down

Workout February 10, 2026

From Coach Kevin Warmup 10 mins Pre-Set 4 50 Kick 4 50 Drill: #1 Finger drag, #2 Rythym #3 Fist, #4 Hook em horns 4 50 Odd: Free Even : NF 600 Main Set 1 round 12 75 25 NF / 50 Free. +30 8 100 50 NF / 50 Free Build +40 4 175…

Monday, February 9, 2026

10 minute warm-up 12 x 50 : 3 swim, 3 catch-up, 3 rhythm, 3 build 4 x 75 Fly-back-breast by 25 2 x 200 c+10, 2 x 150 c+10, 2 x 100 c+10, 2 x 50 c+10 6 x 50 kick 4 x 150 pull swim down

Saturday, February 7, 2026

10 minute warm-up 6 x 100 odds free, evens non-free 3 x 300 pull c+15 6 x 50 up-tempo 30 sec rest, odds free, evens non-free 300 kick 100 warm up arms 6 x 50 fast, 30 sec rest, odds free evens choice 12 x 25 swim down

Friday, 6 February, 2026

Sprint day with Flo Warm-up:10 minutes of free swimming4x100 SKID200 Pull Main Set:4×200 +4050 fastish – Stop 10 seconds – 150 Moderate100 fastish – Stop 10 seconds – 100 Moderate150 fastish – Stop 10 seconds – 50 Moderate200 Fast-ish 50 EZ50 SUPER SONIC50 EZ 12×25 Fast/EZ change strokes on the fast ones 50 EZ50 SUPER…

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,…