Past Workouts – MVM

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 ›

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

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;

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