Coach's Corner

This site is designed to be completely user friendly and is customized to provide workouts for ALL ability levels.    There are many sites with static content where you need to spend time FINDING a workout.  With this site…..there is nothing for you to do besides download your workout of the day and take it to […]

Of course ……. “build”….”descend”….and “negative split” all have similar meanings. “Build” typically refers to the energy or effort you put into the set. The amount of energy or effort “builds” throughout the set.  Example on a set of 4×50 on :20 rest.  #1=70% effort.   #2=80%.  #3=90%. #4=100% “Descend” refers to time.  The time you […]

There is a good source on our site titled ….What ability level an I ? Please refer to this or contact us and we would be glad to help you determine this. Good ‘ol trial and error could work also.

Workout sets will be listed by the number of times you will swim a certain distance (in this case 10) and the distance you will cover (in this case 100 yards/meters).  Since all workouts are based on a 25 yard/meter pool….and 1 lap will = 25 yards/meters…..when I say “100” it refers to 100 yards/meters which […]

If you swim at a pool without a pace clock, use number of breaths rather than number of seconds  to determine your rest   example   :15 rest = 15 breaths rest

Typically there are four competitive strokes that will be used in our workouts.  Freestyle, Backstroke, Breaststroke, and Butterfly.  It is OK to not be able to do all of the strokes.  When a set is listed as “your choice stroke” you can use any of the competitive strokes or any instructional stroke such as sidestroke or […]