Past Workouts – MVM

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,…

Monday, October 27, 2025

10 minute warm-up 12 x 50 odds free, evens I M order 8 – 10 x 100 pull on cruise or cruise +5 4 x 75 kick 6 – 8 x 100 odds IM, evens free 10 sec rest 12 x 25 odds up-tempo, evens easy

Saturday October 25, 2025

10 minute warm-up 175 free, 150 fly/Bk/Br, 125 free, 100 IM, 75 free, 50 non-free, 25 free 2 x 250: 100 IM/50 fly/reverse 100 IM, 100 IM/50 bk/reverse 100 IM 6 x 50 kick 2 x 250: 100 IM /50 breast/reverse 100 IM, 100 IM/50 free/reverse 100 IM 1-3 rounds: 200 (pull ok), 20 sec…

Friday, October 24, 2025

Sprint day with Flo Warm-up:400 (100 Free/100 N.F.)200 Pull100 Kick200 (50 Drill/50 Swim) Main Set:4×50 N.F. +204×25 FAST on 1 minute2x50 on cruise50 EZ4x50 N.F. +202×50 FAST on +1 minute2x50 on cruise50 EZ4x50 N.F. +20100 FAST on +1 minute2x50 on cruise50 EZ

Monday October 20, 2025

10 minute warm-up 12 x 50 odds long axis drill, evens short axis drill 4 x 100 on cruise 3 x 50 kick 4 x 100 on cruise +5 3 x 50 kick 4 x 100 cruise 2 – 4 x 200pull on cruise +15 swim down

Friday, October 17, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd N.F.100 Kick200 Pull Main Set:6×25 fast on 1 minute – 2 FAST, 2 EZ, 2 FAST4x 50 fast on 1:30 – 2 FAST, 2 EZ3x 100 fast on 2 minutes – 1 EZ, 1 FAST, 1 EZ 4x 50 fast on 1:30 – 2 FAST,…

Saturday October 18, 2025

10 minute warm-up 300 every 3rd non-free, 200 every other build, 100 non free 200 IM 15-20 sec rest, 4 x 50 free c+5 2 x 100 IM 15 sec rest, 2 x 100 free c+10 4 x 50 IM order 10 sec rest, 1 x 200 free 6 x 50 kick 2 – 4…

Wednesday October 15, 2025

workout by coach Jordan 12 x 200 1-3 warmup : 1. Swim, 2. Kick, 3. Pull 100 back break 4. Long& strong +20 5. Moderate +20 6. Moderate /hard +20 100 easy 7-9 up tempo+10 100 easy 10-12 best average on + 1 minute

Workout for Tuesday October 14, 2025

10 min warmup swimmers choice Drill Set: 300 IM K/D/S by 25 200 IM D/S 100 IM swim [600 yd] Main Set: Nonfreestyle (NOT IM) 5×200 1. 200 free @ +10 2. 50 NF/150 Free @ +20 3. 100 NF/100 Free @+30 4. 50 Free/150 NF @ masters minute 5. 200 NF uptempo/fast 200 IM…

Monday, October 13, 2025

10 minute warm-up 6 x 100 : 2 rounds of swim, drill, build 6 x 50 on cruise, 100 moderate 4 x 50 on cruise, 100 moderate 2 x 50 on cruise, 100 moderate 6 x 50 kick Pull: 300 on cruise +20, 200 on cruise +15, 100 on cruise +10 12 x 25: odds…

Saturday, October 11, 2025

10 minute warm-up 100 free, 200: 50 stroke/50free, 300: every 3rd stroke 5 x 100 IM, c+15, 2 x 200 free c +10, 4 x 75 rotating IM on 100 cruise interval, 2 x 100 free on cruise, 1 x100 fly 6 x 50 kick 2 – 4 x 200 pull

Friday, October 10, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming200 Pull200 Free/N.F. by 50200 Free/Drill by 50 Main Set:8×50 +20 odds fast kick, evens swim4x100 +20 des 1-41 minute rest100 FAST kick8x25 +20 odds long underwater (as far as you can go), evens FAST1 minute rest2x50 FAST on 2 minutes, 1 free, 1 N.F.100 EZ Kick2x50…

Friday, October 3, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming300 every 3rd N.F.200 Pull100 Drill Main Set:8x(25 FAST -5/50 +20)100 Kick100 N.F.4x(50 FAST -5/50 +30)100 Kick100 N.F.2x(100 FAST -5/50 +40)100 Kick100 N.F.

Monday, October 6, 2025

10 minute warm-up 8 x 75 odds free, evens IM or non-free 5 x 100 on cruise 3 x 50 kick 4 x 100 pull on cruise +5 3 x 50 kick 3 x 100 on cruise 6 x 25 moderate down fast back 2 x 100 on cruise +20 6 x 25 build 1…

Saturday October 3, 2025

10 minute warm-up 12 x 50 : 4 free, 4 IM order, 4 favorite stroke 4 x 100 IM, 100 free, 3 x 100 IM, 100 free, 2 x 100 IM, 100 free, 1x 100 IM, 100 free. 10 seconds rest after each 100 6 x 50 kick 6 x 100 pull on cruise or…

Monday, September 29, 2025

10 minute warm-up 8 x 75 odds free, evens IM/non-free 8 – 12 x 100 on cruise, extra 30 sec rest after #4 and 8 6 x 50 kick 2 – 3 x 200 pull 4 more 100 on cruise swim down

Saturday, September 27, 2025

10 minute warm-up 300 (4 x 75 build), 2 x 50 kick 200 IM or non-free , 2 x 50 kick 100 build, 2 x 50 kick 100 IM, 100 free; 200 IM, 100 free; 3×100 IM, 100 free 2 – 3 x 300 pull c+20, cruise, c+10 50s swim down

Friday, September 26, 2025

Sprint day with Flo Warm-up:10 minutes of free swimming4x100 SKIP (Swim, Kick, IM, Pull by 100)4×50 drill (1 arm, 1 arm, finger drag, catch up) Main Set: 4x (broken) 200 +401st: 50 fast, stop 5 seconds, 100 mod, stop 5seconds, 50 fast2nd: 50 mod, stop 5 seconds, 50 fast, stop 5seconds, 50 mod, stop 5seconds, 50…