Past Workouts – MVM

  • Aerobic Workout with Coach Misa – Mon 1/18/21 - Warmup:200 to 300 DPS4 x 50 slow descend Main Set – 100s on Shortening Intervals:6 x 100 on a moderate interval, strong pace50 to 100 easy 4 x 100 on a challenging interval50 to 100 easy 2 x 100 on a very challenging interval100 easy Extras:8 x 25 FAST kick, take plenty of rest200 easy,... Read More ›
  • Sunday Distance with Coach Tina – 1/17/21 - Adapted from one of Coach Chris’s workouts. Warmup:200 choice 4 x 125odds: odd lengths DPS, even lengths kickevens: odd lengths swim, even lengths DPS Main:300 on +10 400 focus on DPS 2 x 150 on +10, descend 1-2 400 focus on DPS 4 x 75 on +10, descend 1-4 200 warm down
  • Saturday Challenge Set with Coach Ryan – 1/16/21 - Warmup:200 swim build 4 rounds (odd rounds kick, even rounds swim):4 x 25 build on :3050 strong on 1:00 Challenge Set:12 x 100 on 2:00strong, hold best average time More Stuff:16 x 50 (do pattern 4 times):#1. easy-fast#2. fast-easy#3. fast#4. easy 400 IM kick 400 pull, descend the 100s
  • 12×100 IM with Coach Ryan – Thu 1/14/21 - Warmup:200 swim build 2 rounds of:4 x 75, #1-3 rotate a lap of kick, #4 all kick4 x 50 IM switch back (free-fly, fly-back, back-breast, breast-free) Main Set:12 x 100 IM (or non-free)First 5 on +5Next 4 on cruiseLast 3 on -5“cruise” here should be up to 15 seconds slower than your usual freestyle cruise... Read More ›
  • Coach Griff’s Sets to Train for 100 Speed - Work these sets into your training sessions in order to spend some quality time going fast. They aren’t exclusively for freestyle either! And don’t forget that sprinting requires adequate rest. Set #1 – not really a sprint set, but it sets a mark for in-practice speed4 x 100 on +30, descend – Set #2 –... Read More ›
  • Train for the 100 Free with Coach Griff - You should be able to fit this into a 30 or 35 minute session! Warmup:4 x 100: swim-kick-swim-scull by 25 4 x 100 on +30, descend 4 x 50 drill-swim, IM order The Fast Part – 2 Rounds:4 x 25 sprint, rest 10 seconds at each wall100 easy
  • Mid Distance with Coach Tina – Sun 1/10/21 - 400 warm up and get excited! 3 times:50 kick – 50 swim 2 rounds:all on c+10. 1st 3 swim to interval, last 2 come in on cruise interval50 free100 free200 free100 free50 free 100 free for time: get a baseline reading on your current level 4 rounds:150 pull, go right into-50 kick (IMO by round)rest... Read More ›
  • Quick 50s with Coach Ryan – Sat 1/9/21 - Warmup:200 swim build2 rounds:4 x 75, rotate 1 length kick through #1-3, #4 all kick3 x 50, #1 & #2 on :45, #3 on 1:00 Main Set:12 x 50 on 1:15all fast, hold best average Pull Set, 5 Rounds:200 moderate100 fast pull without buoy Kick Set:12 x 50 kick, descend #1-4, #5-8, #9-12
  • Fast Friday with Coach Liz – 1/8/21 - Warmup:300 swim4 x 75 kick-drill-swim Main Set (5 rounds, even rounds non-free):25 build25 fast50 build50 fast75 fast75 easy More Stuff:6 x 75 fly-back-breast6 x 150 pull8 x 50 kick
  • Speed Work with Coach Ryan – Thu 1/7/21 - Warmup:200 swim build8 x 50 (do pattern twice):#1. 25 scull – 25 kick#2. 50 kick#3. 25 kick – 25 swim#4. 50 swim Main Set:4 Rounds (odds free, evens best non-free stroke for full round):3 x 50 on +10, descend 1-3100 FAST20 seconds rest2 x 25 on :30, hold fast pace50 easy Extras:12 x 50 on... Read More ›
  • 300s with Coach Tina – Sun 1/3/21 - This is Sparta! Warmup:200 swim – 50 kick – 150 swim Main Set – 300s Choice:#1. cruise +20#2. Break at 150, rest 10 seconds, negative split#3. Break at 100s, 10 seconds rest#4. Break at 50s, 10 seconds rest#5. Pull DPS, breathe every 3-5-7 strokes by 100 (breathe every 3 for first 100, breathe every 5... Read More ›
  • Saturday Variety with Coach Misa – 1/2/21 - Warmup:200-300 swim4 x 75 scull-drill-swim, reverse IM order Main Set, 3 rounds:4 x 25 build4 x 50 fast-easy4 x 75 cycle a fast 25 through (#4 easy)4 x 100 descend 1-3, #4 easy Round 1: 25s free, 50s non-free, 75s free, 100s IM or non-freeRound 2: 25s non-free, 50s free, 75s IM, 100s freeRound 3:... Read More ›
  • NYE with Coach Laura - Warmup:200 choice150 kick-swim by 25150 scull-swim by 25 Main Set – 2 rounds (or just 1, depending on time):200 IM4 x 50 free4 x 25 free sprint–rest–200 free build4 x 50 IMO or non-free choice4 x 25 IMO sprint Alternative to Round 2 (only for those who are festive and/or self-loathing):20 x 25 fly on... Read More ›
  • IM Distance with Coach Ryan - Good luck finishing this monster.. Warmup: 200 Reverse IM, drill-swim by 25 12 x 50 (do pattern 3 times):#1: free#2: fly-back#3: free#4: back-breast Main set: 4 rounds:200 moderate free on +103 x 100 on +5odd rounds: 100s are IMeven rounds: 100s are non free 16 x 50 IM switchbacks (fly-back, back-breast, breast-free, free-fly)do all 25... Read More ›
  • Variety Set with Coach Tina - Part I: 200 free 400 IM (each stroke: 25 kick – 50 drill – 25 swim) 3 rounds:3 x 25 free on cruise25 choice on +15 4×200 on +10odds: 150 long – 50 fastevens: 100 long – 100 fast Part II: 3 rounds:3 x 25 free on cruise25 choice on +15 2×400 rest 30 seconds... Read More ›
  • (un)Lucky Fours with Coach Misa - Not that this is set is going to kill you, but “four” (四) and “death” (死) are homophones in some languages… Warmup:200 to 300 DPS4 x 50 scull/build Main Set:4 x 125 IM (rotate the 50 through each stroke)4 x 100 free4 x 75 rotating IM (fl-bk-br, bk-br-fr, br-fr-fl, fr-fl-bk)4 x 50 free4 x 25... Read More ›
  • The Twelve Days of Christmas with Coach Ryan - get ready for a long one… Warmup:200 build, every 4th length kick Main Set: The Twelve Days of Christmas1 x 3002 x 100 kick3 x 100 IM4 x 50 breast5 x 100 pull6 x 50 back7 x 50 free, #3 & #7 fast8 x 50 IM switchback (fly-back, back-breast, etc)9 x 50 pull10 x 75... Read More ›
  • Coach Liz’s Christmas Tree Set - Warmup:300 swim The Tree: 2525-5025-50-7525-50-75-10025-50-75-100-12525-50-75-100-125-15025 suggestions from Zach:Freestyle option: 25s drill, 50s kick, 75s swim, 100s IM, 125s swim, 150 every 3rd length fast, final 25 sprint instead of drillIM option: 25s fly, 50s back, 75s breast, 100s free, 125s kick, 150 fly-back-breastFly option: 25s dolphin kick, 50s fly, 75s back-breast-free, 100s IM, 125s IM... Read More ›
  • IM with Coach Ryan - 200 swim build 3 rounds:75 free75 fly-back-breast75 free75 back-breast-free 4 to 6 rounds:75 fly-back-breast100 non-free (beast mode: IMO by round)125 IM, double up stroke by round 4×200 pull – every 4th length non-free, IMO 16×25 kick
  • Sunday Fun Day with Coach Tina - 400 warm up 8×50, 5 seconds rest in betweenodds: kick-swimevens: build 8×100, 10 to 15 seconds rest in betweenFree OR back/breast/fly/free by 100 500 pull:[25 easy – 25 fast – 50 easy – 50 fast – 75 easy – 75 fast – 100 easy – 100 fast] 200 warm down total distance: 2300
  • IM Set with Coach Kate - Because IM workouts don’t always have to hurt! Main Set: 100 IM – 200 free100 IM – 150 free100 IM – 100 free100 IM – 50 free100 kick(hold +10 to 20 on each 100 IM) 100 free – 200 IM100 free – 150 fly-back-breast100 free – 100 IM100 free – 50 stroke100 kick(hold cruise to... Read More ›
  • Reverse IM with Coach Ryan - Warmup:200 swim build12×50 (do pattern 3 times) #1. scull-kick #2. kick #3. kick-swim #4. swim Main Set:6 Rounds, increase intensity during each round: 100 free 75 breast 50 back 25 fly Pulling Set:8×100 pull on cruise Kick Set:16×25 odds: fast kick evens: fast swim
  • Thursday Grind with Coach Ryan - Warmup:200 swim build12×50:#1. scull-kick#2. kick#3. kick-swim#4. swim(do pattern above 3 times) The Typical Torture:8 rounds:75 IM (odds fly-back-breast, evens back-breast-free) on +10 to 15100 free on cruisetake an extra 15-30 seconds rest after round 4 The Fun Stuff (you deserve it):8 rounds IMO, 2 of each stroke:2×25 strong kick50 strong swim Almost Done:400 kick or... Read More ›
  • Saturday Fun with Coach Ryan - 200 warmup 12×50 on +10 to 15#1: Free#2: Fly-back#3: Free#4: Back-breast(3 times through) 8×150#1: 100 swim – 50 kick#2: 50 swim – 50 kick – 50 swim#3: 50 kick – 100 swim#4: all kick(2 times through) Sprint Set:25 fast50 easy2×25 fast50 easy3×25 fast50 easy4×25 fast50 easy 8×50 choice
  • Thursday Pain with Coach Ryan - 200 warmup 12×25 Reverse IM order#1: kick#2: drill#3: swim 12×100 IM#1-5: on +5#6-9: on cruise#10-12: on -5
  • Quality IM with Coach Griff - IM work with plenty of rest: 300 warmup 12×50 IM order on :55 or 1:00100 easy 3×200 IM on 4:00, descend significantly100 easy 400 IM, maintain good technique100 easy 8×25 breast on :35 or :40100 easy
  • Mid-Distance Back/Free Rehab Set - 2 TIMES: 200 free, moderate DPS4×75 back on 1:30, descend4×100 (25 back, 25 breast, 50 free) on 1:50, descend100 easy (times for SCM; adjust as necessary)
  • IM Rehab Workout - Warmup:4×100 drill-drill-swim-kick by 25, IMO—Main Set:4×50 fly on 1:10, descend100 IM on 1:50100 free, build50 easy 4×50 back on :55, descend100 IM on 1:50100 free, build50 easy 4×50 breast on 1:05, descend100 IM on 1:50100 free, build 4×50 free on :50, descend100 IM on 1:50100 free, build—Dessert:6×50 kick (no fins!) on 1:10, IMO?x25 on :45,... Read More ›
  • Coach Liz’s Post-Lockdown Rehab Set #3: Non-Free - Rest is your friend! 2 TIMES:4 X 25 Fly drill50 fly4 X 25 Back drill50 back4 X 25 Breast drill50 breast100 easy
  • Coach Liz’s Post-Lockdown Rehab Set #2 - Rest is your friend!*** 25s scull, 50s kick, 75s easy, 100s build ***25 – 50 – 75 – 10025 – 2X50 – 75 – 2X10025 – 3X50 – 75 – 3X100
  • Coach Liz’s Post-Lockdown Rehab Set #1 - Rest is your friend! 4 TIMES:25 scull50 kick75 swim
  • Non-free workout, Tues. 3/9 - Drill set: 300 every 3rd length kick 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -two kicks, one pull 50 free drill – catch-up 100 IM swim 100 free pull 700 Main set: 3 x 100 free, +5, C, -5 50 easy 100 fly/back by... Read More ›
  • Workout for Thursday, February 27, 2020 - IM fun with Chris and Kate warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length kcik 4×100 IM odds:  kick fly/drill back/kick breast/drill free evens:  drill fly/kick back/drill breast/kick free 8×25 swim, 2 each stroke odds:  max DPS, evens:  build (900/1500) main set: 5×50 on cruise+15 sec 4×100 on cruise+20 sec 3×150... Read More ›
  • Non-free workout with breast stroke emphasis, Tues. 3/3/20 - Drill Set: 6 x 50 drill/free by 25 #1 3 kicks, 1 pull breast #2 2 kicks, 1 pull breast #3 1 stroke fly, 1 stroke breast #4 3 kicks, 1 stroke fly #5 fly – 3 strokes rt arm, 3 strokes lft arm #6 barracuda drill for breast stroke 1 x 200 free, kick... Read More ›
  • Backstroke Emphasis, Tues 2/25 - Drill Set: 6 x 50 fly drill/free by 25 #1 1 stroke fly, 1 stroke breast #2 2 kicks, 1 pull breast #3 short axis drill #4 3 kicks, 1 stroke fly #5 fly – 3 strokes rt arm, 3 strokes lft arm #6 barracuda drill for breast stroke 1 x 200 free, kick by... Read More ›
  • Fly emphasis workout, Tues 2/17 - Drill set: 100 free DPS 6 x 50 fly, 1-2 fly drill, 3 dolphin kick, 4-5 fly drill/swim by 25s, 6 dolphin kick 100 free easy 500 3 rounds: 4 x 25 fly +20 100 back +20 100 breast +20 100 free +20 4 x 25 fly +20 50 easy 1650/2150 200 IM kick, fast/easy... Read More ›
  • Non-free workout, Tues 2/4/2020 - Drill set: 100 kick 4 x 25 1 stroke fly, 1 stroke breast 2 x 25 noodle drill 4 x 25 fly drill, 3 strokes right arm, 3 strokes left arm 2 x 25 short axis drill 4 x 25 fly drill, 2 strokes right arm, 2 strokes left arm, 2 strokes both arms 100... Read More ›
  • Non-free workout, Tues 1/28/2020 - Drill Set: 200 flutter kick, free by 25s 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -separation drill 50 free drill – catch-up 100 IM swim 100 free pull 600 Main Set: 4 rounds – 1st rd fly, 2nd rd back, 3rd rd breast, 4th... Read More ›
  • Workout for Sunday, January 26, 2020 - Crank up and stretch out distance with Chris warm up: 600 choice (600/600) drill set: 4×125 odds:  odd lengths swim, max DPS/even lengths kick without a board evens:  odd lengths rhythm drill or single arm drill/even lengths swim max DPS 4×50 on cruise+10 sec, descend 1-4 (700/1300) main set: 1×300 on cruise+10 sec 1×400 max... Read More ›
  • Non-free workout, Tues. 1/21 - Drill set: 1 x 100 kick 1 x 200 IM drill butterfly drill – 2 strokes each arm, 2 strokes both arms back drill – rhythm breast drill – breast stroke with flutter kick free drill – single arm, hand by side, breathe on side with arm you are using, work on rotation 1 x... Read More ›
  • Non-free workout, Tues. 1/14 - Drill Set: 200 kick breast stroke kick/free swim by 25s 4 x 50 odds: 1 stroke fly, 1 stroke breast evens: breast stroke with flutter kick 4 x50 odds: SAD, evens: LAD 100 free pull or DPS 600 Main Set: 2 rounds 1st round back, 2nd round breast 4 x 25 non-free, up tempo, +20... Read More ›
  • Non-free workout, Tues. 1/7/2020 - Drill set: 300 every 3rd length kick 50 butterfly drill – one stroke fly, one stroke breast 50 back drill – gallop 50 breast drill -two kicks, one pull 50 free drill – catch-up 100 IM swim 100 free pull 700 Main set: 6 x 100 non-free +40, #1,2,4,5 are moderate, #3 and #6 are... Read More ›
  • Tuesday workout, 12/31 - Drill set: 1 x 400 drill/swim/kick/swim RIMO 2 x 50 #1 one stroke fly, one stroke breast, #2 long axis drill 3 x 50 drill/swim, one each stroke (fly, bk, br) 1 x 100 free pull 750 Main set: 12 x 50: 4 rounds, IMO 5O kick, 50 kick-swim, 50 swim 600/1350 4 x 400... Read More ›
  • Friday Sprint Workout, 12/27/19 - Warm up: 1 x 100 kick 1 x 200 pull 300 Main set, 3 rounds: 4 x 50 +30, try for -10 100 moderate free 4 x 25 +25, try for -5 or better 100 moderate free 1500/1800 Kick set, 2 rounds: 4 x 25 fast kick, 30 sec rest between each 100 moderate free... Read More ›
  • Christmas eve workout – 5 Gold Rings - 1 x 25 fly 2 x 50 back, 1 x 25 fly 3 x 75 breast, 2 x 50 back, 1 x 50 fly 4 x 100 IM, 3 x 75 breast, 2 x 50 back, 1 x 50 fly 1250 Sing - 5 gold rings 4 x 100 IM, 3 x 75 breast, 2... Read More ›
  • Workout for Sunday, December 15, 2019 - Spicing up the Mile, with Chris warm up: 600 choice (600/600) drill set: 4×150 #1 50 breathing to the right/50 breathing to the left/50 breathing every 3rd stroke #2 50 kick/50 swim/50 kick #3 50 single arm drill/50 swim/50 single arm drill #4 50 swim breathing 2 strokes left-2 strokes right/50 kick/50 swim breathing 2... Read More ›
  • Workout for Thursday, December 12, 2019 - Building 200s from the inside out, with Chris and Chris Warm up: 600 choice (600/600)   Drill set: 4×100 (25 kick/50 drill/25 swim), one each stroke 4×50 swim (25 best nonfree stroke/25 free) 2×100 Free (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke/25 breathing every 5th stroke) (800/1400)   Main... Read More ›
  • Non-free workout, 12/10/2019 - Warm Up Set: 1 x 100 IM kick 1 x 75 free drill 1 x 75 fly/bk/br by 25s 1 x 75 br drill 1 x 75 fr/fly/bk by 25s 1 x 75 bk drill 1 x 75 br/fr/fly by 25s 1 x 75 fly drill 1 x 75 bk/br/fr by 25s 700 Main Set:... Read More ›
  • Non-free workout, Tues 12/3/19 - Drill Set: 100 IM kick 4 x 75 kick, drill, swim IMO 4 x 50 drill/swim by 25s, IMO 100 free pull 700 Main Set – Three rounds: 4 x 25 fly uptempo (2nd round back, 3rd round breast) +15 or +20 1 x 50 free 4 x 50 fly/back by 25s (2n rd bk/br,... Read More ›
  • Workout for Sunday, December 1, 2019 - Crazy 8s, with Chris warm up: 600 choice (600/600) drill set: 8×75 odds:  50 kick/25 swim evens:  50 drill/25 swim Suggested drills include single arm and rhythm drill (600/1200) main set: 8×100 on cruise 1×400, max DPS 8×75 on cruise 1×400, max DPS 8×50 on cruise 1×400, max DPS 8×25 on cruise 1×400, max DPS... Read More ›
  • Workout for Friday, November 29, 2019 - Black Friday—A Thanksgiving-style workout with Chris, Misa and Kate   Warm up: 600 choice (600/600)   Today’s workout is like Thanksgiving Dinner.  There’s a little bit of everything (10 different mini sets of 600 yards each), so pick and choose what you want on your plate.  One rule, though—you can only go back for one... Read More ›
  • - Drill set – two rounds: 100 IM kick 100 IM drill 100 free build or pull 600 Main set: 2 Rounds: 4 x 25 fly +15 descend 200 fly/back by 50s +30 work on strong turns 4 x 25 back +15 descend 200 back/breast by 50s +30 work on strong turns 4 x 25 breast... Read More ›
  • Workout for Saturday, November 16, 2019 - Stroke day, and a choice to bring the hammer or bring the technique (you should do both, but, hey–this is Masters!), with Chris and Kate warm up: 600 choice (600/600) drill set: 12×75 #1-4  freestyle, breathing 25 to the left side/25 to the right side/25 every 3rd stroke #5-8  50 kick/25 swim, one each stroke... Read More ›
  • Workout for Sunday, November 3, 2019 - Oreo cookie 1000s (crunchy on the outside, soft and sweet inside) with Chris Warm up: 600 choice (600/600)   Drill set: 4×100 Odds:  50 kick/50 swim Evens:  50 drill/50 swim Drills are either Single Arm Drill or Rhythm Drill.  Focus on stroke balance and symmetry 8×25 Odds nonfree, max DPS Evens:  build to uptempo pace... Read More ›
  • Non-free workout, Tues. 11/5/2019 - Drill set: 100 kick 4 x 50 n-f drill/free by 25s #1 n-f drill = 1 fly stoke, 1 breast stroke #2 n-f drill = fly with breast kick #3 n-f drill = fly with 3 strokes right arm, 3 strokes left arm #4 n-f drill = fly with 2 strokes right arm, 2 strokes... Read More ›
  • Non-free workout, Tues 10/29 - Drill set: 100 IM kick 200 IM kick/drill 200 IM drill/swim 100 free DPS 600 Main set: 3 x 100 non free or IM +30 3 x 100 free +10 4 x 75 non free or IM +25 4 x 75 free +5 5 x 50 non free +20 5 x 50 C 1700/2300 200... Read More ›
  • Workout for Sunday, October 27, 2019 - Breaking up the miles with Chris warm up: 600 choice (600/600) drill set: 6×75 odds:  50 kick/25 swim evens 50 single arm or rhythm drill/25 swim 6×50 odds:  25 breathing to the left side/25 breathing to the right side evens:  breathe every 3rd stroke 6×25 build to uptempo pace (70-75% effort) The focus is on... Read More ›
  • Workout for Sunday, October 20, 2019 - USRPT as a set up for longer swims, with Chris 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 Golf on cruise+10 sec 4×25 maximizing streamline distance off the wall (700/1300) main set: 8×50 on cruise 1×200 free at the pace of the 50s... Read More ›
  • Workout for Saturday, October 19, 2019 - IMs with a little heat and some rest to accommodate that, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×75 free on cruise+10 sec (breathe 25 left side/25 right side/25 every 3rd stroke) 4×75 rotating IM (50 kick/25 drill) 4×75 rotating IM (50 drill/25 swim max DPS) 4×75 IM on 100 cruise+10... Read More ›
  • IM workout, Tues. 10/15/19 - Drill set: 4 x 50 kick – 1 each stroke +30 200 free 4 x 50 drill – 1 each stroke +25 200 n-f, free by 50s 800 Main set: Rd #1 – 4 x 75  50 fly/25 bk, 50 bk/25 br, 50 br/25 fr, 50 fr/25 fly +15 100 free  15 sec rest 1... Read More ›
  • Workout for Friday, October 11, 2019 - Ah, speed work, with Chris, Liz and Kate Warm up: 600 choice (600/600)   Drill set: 3×50 free golf on cruise+10 sec 4×75, choice of strokes Odds:  50 kick/25 swim Evens:  50 drill/25 swim 6×25, choice of strokes Odds:  max DPS Evens:  build to uptempo (75% effort) pace (600/1200)   Main set: 4×50 on cruise+15... Read More ›
  • Workout for Thursday, October 10, 2019 - Truly Nifty Fifties (n*(n+1)/2 of them, in fact.  n=10, by the way.), with Chris and Chris Warm up: 600 choice (600/600)   Main Set: 10×50 Free on cruise+10 sec Descend 1-4 Descend 5-7 Descend 8-9 Hold 10. 4, 7, 9, 10 should all be a the same uptempo pace   9×50 in 3 rounds of... Read More ›
  • Non-free workout, 10/8/2019 - Drill set: 4 x 125 IMO – scull-drill-swim-kick-swim 6 x 50 Odds: n-f DPS, one each stroke, Evens: free build 800 Main set, 4 rounds: 200 n-f or IM, moderate DPS +30 100 free up-tempo on C 4 x 25 descend to fast +25 (IMO by round) 50 easy 1800/2600 Kick set: 4-8 50s –... Read More ›
  • Workout for Saturday,October 5, 2019 - A lower intensity opportunity to focus on your best nonfree stroke and do a little kicking as well, with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Freestyle Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) one each stroke 8×25 nonfree odds max DPS, evens build to uptempo (800/1400) main set:... Read More ›
  • Non-free workout, Tues 10/1/19 - Drill set: 200 free 4 x 50 kick – 1 each stroke +30 200 n-f, free by 50s 4 x 50 drill – 1 each stroke +25 200 75 n-f, 25 free 4 x 50 swim – 1 each stroke +20 1000 Main set: Rd #1 – 4 x 75 50 fly/25 bk, 50 bk/25... Read More ›
  • Workout for Thursday, September 26, 2019 - Tight intervals on the nonfree with Chris and Chris warm up: 600 choice (600/600) drill set: 1×300 free, every 3rd length kick 4×75 #1 75 kick #2 25 free/50 kick #3 50 free/25 kick #4 75 free 4×75  #1 75 nonfree drill #2 25 free/50 nonfree drill #3 50 free/25 nonfree drill #4 75 free... Read More ›
  • Workout for Saturday, September 21, 2019 - Working on your 200s with Chris and Misa warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 4×50 drill, choice of nonfreestyle strokes 1×300 swim, every 3rd length nonfree 4×50 on cruise+15 sec (25 easy free/25 nonfree build) (1000/1600) main set: 4×50 nonfree on cruise+20 sec, even pace if you’re doing... Read More ›
  • Non-free workout, Tues 9/24/2019 - Drill set: 1 x 100 kick IM 1 x 200 IM drill 1 x 100 free, pull 4 x 50 odds: LAD, evens SAD 600 Main set: 200 free 200 non-free 2 x 100 non-free 200 free 2 x 100 non-free 6 x 50 non-free 200 free 6 x 50 non-free 6 x 25 non-free... Read More ›
  • Non-free workout, 9/17/2019 - Drill set: 100 IM kick 200 IM kick/drill by 25s 200 IM drill/swim by 25s 100 free DPS 600 Main set: 1 x 400 IM or 4 x 100 continuous IMs 1 x 200 IM, moderate +30 4 x 50 non-free choice, fast +30 50 easy 1 x 200 IM, moderate +30 4 x 50... Read More ›
  • Workout for September 10, 2019 - Drill set: 300 IM – scull, drill, swim 8 x 50 – 2 each stroke, kick-swim 700 Main set, 3 rounds: 4 x 25 fly +20 100 back +20 100 breast +20 100 free +20 4 x 25 fly +20 50 easy 1650/2350 4 x 100 IM odds: kick short axis strokes evens: kick long... Read More ›
  • Workout for Sunday, September 8, 2019 - Managing pace on 1500s with Chris warm up: 600 choice (600/600) drill set: 6×100 odds: 50 scull/50 dingle arm or rhythm drill evens:  50 kick/50 swim max DPS (600/1200) main set: 1×800 1×400 1×200 1×100 take 30-60 sec rest between each one.  Increase pace/tempo as the distances get shorter.  You should probably start the 800... Read More ›
  • Workout for Sunday, September 1, 2019 - Yeah, it’s distance day with Chris, so do a good job managing your pace. warm up: 600 choice (600/600) drill set: 4×75  odds:  50 kick/ 25 swim evens:  50 single arm drill/25 swim 4×75  odds:  25 kick/50 swim evens:  25 rhythm drill/50 swim 8×25 swim odds:  breathing to the left side evens:  breathing to the... Read More ›
  • Workout for Saturday, August 31, 2019 - Nonfree with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) one each stroke 8×25, 2 each stroke odds:  maximum DPS evens:  build (800/1400) main set: 1×200 nonfree on cruise+30 sec 2×100 nonfree on cruise+25 sec 1×300 free, every 3rd length kick 2×100 nonfree... Read More ›
  • Workout for Saturday, August 24, 2019 - Focusing on turns, transitions and finishes with Chris and Kate warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×200 IM odds:  drill the fly and breast, kick the back and free evens:  kick the fly and breast, drill the back and free 8×25, 2 each stroke odds:  maximum distance per stroke... Read More ›
  • Workout for Wednesday, August 21, 2019 - Holding pace as the heat comes on, with Chris, Misa and Liz warm up: 600 choice (600/600) drill set: 4×75 odds:  25 scull/50 swim max DPS evens:  50 kick/25 swim 4×50  odds:  single arm drill evens:  rhythm drill 4×25 swim build to fast (600/1200) main set: 1×200 on cruise+15 sec 1×600 at cruise pace rest... Read More ›
  • Workout for Wednesday, August 14, 2019 - Maintaining pace on a tighter interval, with Chris, Misa and Tina warm up: 600 choice (600/600) drill set: 4×75  odds:  50 kick/25 swim evens:  50 drill/25 swim 4×50 golf on cruise+10 sec 4×25 swim, build with over kick (600/1200) main set: 6×50 on cruise+10 sec, descend 1-3, hold 4-6 1×500 at pace of last three... Read More ›
  • IM workout, 8-13-2019 - Drill set: 4 x 50 kick, one of each stroke 100 free pull 4 x 50 drill, one of each stroke 100 free DPS 600 Main set: 200 fly/free by 25s +30 or +40 200 back/free by 25s +30 or +40 200 breast/free by 25s +30 or +40 200 IM 200 free 1000/1600 Indiana IM... Read More ›
  • Sunday Cruise – August 11 - 10 minute warmup Drill 4 x 100 swim/kick/drill/swim 4 x 25 3 right arm strokes alternate with 3 left arm – other are can trail or lead 4 x 25 freestyle with dolphin kick 4 x 25 catch up drill 4 x 25 fist drill [800 meters] 5 x 400 on cruise +20 [even pace... Read More ›
  • Non-free workout, 8/8/2019 - Warm up: 3 x 100 free, IM drill, free 3 x 75 kick 3 x 50 25 back/50 breast 3 x 25 1-2 fly, 3 easy free 750 Main set: 4 x 150 rest 20 sec. between each – 50 drill/50 DPS/50 Build pick any stroke and can do free or IM 600/1350 Four rounds:... Read More ›
  • Freestyle workout, 8/7/2019 - Drill set: 300 – every 3rd length over-kick 300 – every 3rd length non-free 600 Main set: 4 x 200 odds +15, evens -5 50 easy 850/1450 300 neg split 50 easy 6 x 50 -5 but go on +20 50 easy 700/2150 200 neg split 50 easy 4 x 50 -5 but go on... Read More ›
  • Workout for Saturday,August 3, 2019 - Cranking through 100s of stroke, and whittling it down to essentials, with Chris and Griff warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×75 (50 drill/25 swim), one each stroke 4×75 25 free, breathing to the right/25 free, breathing to the left/25 non free) (900/1500) main set: 6×100 non free on... Read More ›
  • IM Workout, Tuesday 8/6/19 - Drill set: 4 x 150 kick, drill, swim by 50s, RIMO 600 Main set: Four rounds, IM order: 4 x 125 IM +40 4 x 25 fly +20 2 x 50 fly +30 50 easy 3000/3600
  • Workout for Wednesday, July 31, 2019 - Getting up to speed, quicker and quicker, with Chris, Liz and Misa 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 (700/1300) main set: 9×50 #1-2-3 on cruise+10 sec #4-5-6 on cruise+5 sec #7-8-9 on... Read More ›
  • Workout for Saturday, July 27, 2019 - A bit of relaxation after a hard set on Friday, with Chris and Kate warm up: 600 choice (600/600) drill set: 1×300, every 3rd length kick 4×50 drill , one each stroke 8×25, two each stroke odds:  max distance per stroke evens:  build (700/1300) main set: 1×200 IM, kick the butterfly leg 4×25 fly on... Read More ›
  • Workout for Wednesday, July 24, 2019 - Focusing on the middle and second half of the race, with Chris, Misa, and Chris Lindstrom warm up: 600 choice (600/600) drill set: 4×100  odds:  25 scull/25 kick/25 scull/25 kick evens:  50 drill/50 swim 4×25 kick, build to fast 4×50 swim Golf on cruise+10 sec (700/1300) main set: 1×600, moderate even pace 1×600, broken as... Read More ›
  • Workout for Wednesday, July 17, 2019 - Squeezing down on the pace using pyramid power! with Chris, Misa and Chris Lindstrom 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, build 4×50 swim Golf on cruise+10 sec (700/1300) main set: 1×800, moderate but even pace 6×100 #1 on... Read More ›
  • Sunday July 7, 2019 – Fun & Confidence - Warm-up 4 x 75 -> 50 kick/25 swim 4 x 50 – Drill 4 x 25 Swim Build Main Set The goal of today’s workout is to have fun while building confidence. As a result of shorter distances and faster uptempo 50’s interspersed between sets, you should  naturally swim faster. Don’t force it – but... Read More ›
  • Workout for Saturday, June 29 - Warmup: Swimmers’ Choice [600] Drill Set: 200 reverse IM, kick/drill by 25; 200 reverse IM, drill/swim by 25; 4×50 Golf [600/1200] Main Set: 2×300 @ +15; #1 every 4th 25 non-free; #2 every 3rd 25 non-free 6×50 @+5; descend 1-3, 4-6 3×200 @ +20; #1 odd 50s non-free; #2 even 50s non-free; #3 all non-free... Read More ›
  • Workout for Wednesday, June 26, 2019 - Great minds think alike when it comes to aerobic distance conditioning, with Chris, Misa and Griff warm up: 600 choice (600/600) drill set: 4×100 (25 kick/50 drill/25 swim) odds:  drill is single arm drill evens:  drill is rhythm drill 4×75 swim (25 breathing to the left/25 breathing to the right/25 breathing every 3rd stroke) 4×25... Read More ›
  • Workout for Friday, June 27 - Warmup (600 yds) 200 free; 100 back; 200 IM stroke drill; 100 IM DPS Drill Set (800/1400) 200 (25 kick/25 drill); 200 (25 free/25 non-free); 2x 4×50 Golf Main Set (1200/2600) 2 Rounds: 8×25 @+20; 4×50 @+40; 2×100 @recovery; 100 easy Round 1: ALL FAST: odds kick, evens swim; Round 2: odds easy, evens FAST... Read More ›
  • Workout for Sunday, June 23, 2019 - Stepping down distance and stepping up pace with Chris warm up: 600 choice (600/600) drill set: 4×50 Golf on cruise+10 sec 4×100 (25 kick/50 drill/25 swim) odds:  drill is rhythm drill evens:  drill is single arm drill 4×25 swim build (700/1300) main set: 1×400 moderate pace 1×800 negative split 1×300 moderate pace 1×600 negative split,... Read More ›
  • Workout for Saturday, June 22, 2019 - Patterns within patterns stroke and IM work, with Chris and Kate Warm up: 600 choice (600/600) drill set: 300 swim, every 3rd length kick 4×100 IM odds:  Kick fly/drill back/kick breast/drill free evens:  Drill fly/kick back/drill breast/kick free 8×25, 2 each stroke odds:  swim max DPS evens:  build (900/1500) main set: 2×200 on cruise+30 sec... Read More ›
  • Workout for Friday, June 21, 2019 - Adding to a sprint, with Chris, Kate and Tina warm up: 600 choice (600/600) drill set: 1×300 swim, every 3rd length kick 6×75  odds:  50 kick/25 swim evens:  50 drill/25 swim choice of strokes and drills 4×25 swim, build choice of strokes (850/1450) main set: Fins and lots of kicking are good things today. part... Read More ›
  • Workout for Wednesday, June 19, 2019 - working up to a distance pace, with Chris, Griff and Tina warm up: 600 choice (600/600) drill set: 3×100 (25 scull/50 kick/25 swim) 4×75 (50 drill/25 swim) 1×300 swim, every 3rd length nonfree (900/1500) main set: 1×200 on cruise+5 sec, steady moderate pace 2×100 on cruise+10 sec, faster pace than the 200 1×400 at the... Read More ›
  • Workout for Sunday, June 16, 2019 - Big distance with Chris warm up: 600 choice (600/600) drill set: 4×100 (25 scull/25 kick/25 drill/25 swim) (400/1000) main set: 1×1000, even pace, max DPS 1×100 (25 scull/25 kick/25 drill/25 swim) 1×800, negative split 1×100 (25 scull/25 kick/25 drill/25 swim) 1×600, even pace, max DPS 1×100 (25 scull/25 kick/25 drill/25 swim) 1×400, negative split 1×100... Read More ›
  • Workout for Wednesday, June 12, 2019 - Distance in hot water, with Chris, Misa and Chris L. The water temperature is 84 degrees today.  You might want to shift your focus from hammering to thinking good technique instead.  Pay attention to your hydration levels and how you feel in the water.  Break as you need to. warm up: 600 choice (600/600) drill set:... Read More ›
  • Workout for Sunday, June 9, 2019 - Sunday, June 9, 2019 Holding pace through the distance, your choice of old school or new school, with Chris warm up: 600 choice (600/600) drill set: 8×75 odds:  25 scull/50 kick evens:  swim, breathing 25 left side/25 right side/25 bilaterally 4×50 free #1 on cruise+15 sec #2 on cruise+10 sec #3 on cruise+5 sec #4... Read More ›
  • workout for Saturday, June 8, 2019 - IM Crazy! with Chris and Kate warm up: 600 choice (600/600) drill set (sort of): 1×300 freestyle 4×50 kick on cruise+30 sec 1 each stroke in IM order 1×300 (50 free/25 non free) 4×50 drill on cruise+25 sec 1 each stroke in IM order 1×300 (25 free/50 non free) 4×50 swim, max DPS on cruise+20... Read More ›
  • Workout for Wednesday, June 5, 2019 - Wednesday, June 5, 2019 Pushing cruise pacing for longer swims with Chris, Misa and Griff   Warm up: 600 choice (600/600)   Drill set: 4×150 Odds:  75 kick/50 single arm drill/25 swim Evens:  25 kick/50 rhythm drill/75 swim (600/1200)   Main set: 1×400 moderate pace Rest 1 minute 4×100 on cruise+5 sec, descend 1-4 And... Read More ›
  • Sunday June 2, 2019 - Warm Up 2 x 50 loose wrist drill 50 fist drill 50 catchup drill 50 swim [400 meters] All the following on cruise +15 100 200 – 100 300 -200 -100 400 – 300 – 200 – 100 [2000/2400] Optional 6 x 50 kick 500 -400 -300 – 200 – 100 [1500/3900-4300]
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