Saturday 11/22

Today's workout we are focusing on increasing our endurance for longer distances. This is a good opportunity to concentrate on your Distance Per Stroke (DPS), STREAMLINES!, and flipturns.

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8 x 50 swim dec 1-4 @ 1:00
200 kick
200 pull

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For shorter workout (900 yards):
  • 200 free knock off 25 each time until at 25.
  • Increase your effort until you are sprinting the last 25!
  • Rest :15 secs between each distance
  • Feel free to incorporate other strokes besides FR

200, 175, 150, 125, 100, 75, 50, 25


For longer workout (1950):
  • 300 free knock off 25 each time until at 25.
  • Increase your effort until you are sprinting the last 25!
  • Rest :15 secs between each distance
  • Feel free to incorporate other strokes besides FR

300, 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25

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200 Cool down choice [25 drill / 25 swim]

Thursday 11/20

100 swim
100 kick
100 IM drill
100 pull
4 x 25 sprint cycle

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The fast 50s can be your choice (FR, IMO, Stroke, ...) I recommend 25 fly/25 fr...FAST, of course!

16 x 50 @ :50 every 4th one is ALL OUT FAST!

rest 1:00

12 x 50 @ :55 every 3rd one is ALL OUT FAST!

rest 1:00

8 x 50 @ 1:00 every other is ALL OUT FAST!

rest 1:00

4 x 50 @ 1:05 ALL OUT FAST!

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cool down remaining time




Double Practice 11/20

Tonight is our DOUBLE PRACTICE for November since next week is Thanksgiving. I hope that everyone can join us!

Tonight's double practice will take place at BUCKLEDOWN BREWERY on 8700 W 47th St. It's a small craft brewery and taproom that does not offer food. However, you are welcome to bring your own or order take-out :)

Currently, there are ~7 crafted beers on tap! Check out their website for more information!



Tuesday 11/18


300 swim every 3rd lap is kick

300/150 pull [breathe 3-5-7 by 25]

4/2 x 75 [FR / IMO drill / FR]

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12/8 x 25 FR [odds-fast; evens-EZ]

6/5 x 50 CHOICE

12/8 x 25 IMO

6/5 x 50 FR

12/8 X 25 CHOICE

6/5 x 50 kick / choice

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4/2 x 75 CHOICE [drill / kick / swim]

3000/2300