Workout Videos

It's something that every swimmers does at least once a day, and at Baylor it's the same approach everyday. Starting each practice and meet off with the same warm up is something Baylor Head Coach Dan Flack does for very…

20 @ 100 Race Pace/Rate/Cycle

30 Roller Coaster Kick

40 @ 100 Race Pace/Rate/Cycle

10 Roller Coaster Kick

60 @ 100 Race Pace/Rate/Cycle

40 Roller Coaster Kick

10 Ring Pull Ups

3 times through

Part of the Australian National Swim Team was in Tucson for some training and a tune up meet leading into Santa Clara. Unfortunately I caught them the day after the meet, so there wasn't a lot of action going on,…

This is the typical Dryland for the U of A squad on Wednesday Afternoon BEFORE THEY GET IN THE POOL... Tunes by: Evidence, "To Be Determined"

This is 2 sets within an afternoon workout with Tide Swim Team. A Dynamic Warmup and a VO2 Max set.

Tunes: My American Heart, "The Shake"

Sean takes his swimmers through 50s and 100s based on paces :04 to :07 seconds slower than half of their best 200 time. Confused:

Distance Set:

4x100 @ 1/2 your best 200 time, plus :06

6x100 @ 1/2 your…

Recovery is an important part of a swimmers' training, especially for sprinters. Make sure you watch the end, because "The Croc Drill," is a lot of fun to watch. I'm down in Auburn with Keith Haden of All American Swim…

Workouts at Lake Oswego looked like so much fun that I decided I had to get in and give it a try. It was not easy. Granted, I'm nowhere close to top shape but the short bursts, hypoxic challenges, and…

The guys and girls from Lake Oswego had been through dryland and a few warm up sets before they fired off on this lactate set. Coley Stickels know how to burn 'em and then build them back up. His use…

Coley Stickels takes his team through a dynamic warmup, and then 3 rounds of a circuit that features body weight exercises as well as some medicine ball throws.

It's a typical Tuesday Warmup and pre-set at Lake Oswego Swim Club...

Chris Ritter and Charlie Dragon sent me some footage of a strength workout and pool workout. It looks like a group that's having some fun and getting work done.

Tunes by Galactic

One of the most highly anticipated workout videos of all time... This is Michael Phelps at Meadowbrook in Baltimore.

I stopped by Kingwood, Texas one week out from the start of NCSA Junior Nationals to see how the guys and girls of Blue Tide Aquatics we tuning up for their last meet of this championship season.
Tunes:
Part…

We started off with reaction drills, albeit non-specific. For our main set, like all of our dryland (and a few others on floswimming), it's a derivative of crossfit, gymjones, gambetta, my personal experience, curiosity and trial-and-error. To see more of…

Davis and Tyler will be the first to tell you that this workout is fairly basic, but they'll also remind you that this is just a snap shot of their season's plan. Every lift is followed by a specific stretch…

300 on 3:30 (holding 3:00)
8 x 50 on :45 (holding mile pace)
3 times through
then...
300 free on 3:30 (holding 3:00)
4 x 50 on :50 (holding 200 pace)
…

The idea is to create a swim where each 25 is the same. If you make 4 x 25 with the same number of strokes, same number of breaths, holding the same split (within .3 up or down) then you…

Utah's second year head coach takes us through his power circuit 21 days out from the Mountain West Conference Championship Meet.

Utah does a really cool power circuit that includes some stations that feature ideas I've never seen. This is one exercise that a few other programs do, but I've never seen anyone climb this fast.

Shawn Klosterman puts some of his girls through a set that focuses on the back half of their 100s.

6x50 on 1:30

holding the same pace as the 2nd 50 of their 100

Coach Kredich calls it Anaerobic Power. I call it a pretty tough Wednesday workout 4 weeks out from SECs.

Middle Distance:

1x100 from the blocks, 2x25 at 100 Tempo, 2x50 Fast... 2 Times

Tunes: Josh Fix, "Don't Call…

Every coach in the country can use something in this video! I spent a day and and half with the Lady Vols, and I've never seen so many unique ways to work on technique...

Breaststroke set that turned into a short axis set. University of Pennsylvania on their training trip in Boca Raton, Florida.

Strength Coach Josh Pintar puts the guys through a CrossFit style weight session where the reps and time "on" decreases by round as the rest or "time off" increases. This workout took place on Friday, December 5th... The day of…

This is one of the sets the St. Charles boys did the day before their dual with St. Xavier. 4-Wall Firestone Kicking (30 seconds kick on the wall, flip, 30 seconds sprint).

Auburn, 6am practice, 10 swimmers, 32 50s...
Music
1. TV-TV
2. Honey Claws

On Friday November 14th a couple of the guys at Texas got a chance to step up and swim fast. Agustin Magruder swam a 150 Breast and Hill Taylor did a 100 underwater dolphin kick.

USC head coach McGee Moody has a kick progression that includes vertical kicking, underwater turns, 15 meter blasts, and an end of the race simulation.

I was in Tempe a few weeks ago for afternoon practice at ASU. Tunes by: The Cat Empire

This was Wednesday, October 29th at Cal. Mid-D is in the water doing a 3 station circuit. Head Coach David Durden is having one group step up for varied efforts in the 15 meter pool, while assistant Greg Meehan takes…

Part 2 of the Dryland workout with Coach Shoulberg at the Germantown Academy.

Gwinnett Aquatics' fall dryland routine. Mixture of cross fit and Gambetta with a new twist - power ropes! Music = Gobbledigook by Sigur Ros

Bonus WWW!!! Coach Shoulberg had Jimmy McHeldrew show us some of the dryland that the swimmers do at Germantown. Stay tuned for more demos and a morning workout... Tunes: "Old Fashioned", by Career Club

I caught up with Paul Yetter and his group in Baltimore earlier this month. 5x200 on 3:10 Descend 1 to 5. Tunes By: Della Valle, "Legs.rufV1"

One of the ways Texas Christian University head coach Richard Sybesma keeps his swimmers tough on the starts in turns... The Hill. Tunes: "Loveless Fuzz" by Le Rug

6:30 on a Thursday in September and the SMU Mustangs are hard at work. Music is by: Charlie Wheeler Band, "Highway Run"

21 swims. Start at :20 seconds, add:05 seconds every swim all the way up to 2:00 minutes. The Music is by: Ray Tarantino

For the first time in years, the UT men and women shared the lanes for a main set: 4x100 on 1:10 50 EZ on 1:10 300 IM on 3:20 50 EZ on 1:30 3 times through

Elizabeth Beisel, Gil Stovall, Matt Grevers, Ben Wildman-Tobriner, and a great motivational pep talk from Frank Busch... Music by: TH White

6 Times: 2x150 on 1:45 & 150 Back, Breast, Free on 2:00. Descend the 150 IMs by round, 1-3 and 4-6.

This is a workout from Saturday, June 14th. 300s, 200s, 150s, 100s and 50s. Everyone was kind of picking and choosing where they wanted to step up and race. Make sure to stay tuned for some out-takes at the end.…

In part one of Taper at Texas we watch Michael Klueh descend down in three 300s. Being on deck with Eddie Reese is always fun... Tunes: The Stone Coyotes, "Trouble Down in Texas" Link

I know it's been a while coming but here it is, Auburn weights part 2. Tunes: Jupiter One, "Countdown"

After warmup, the MAC Elite group went through a pretty interesting circuit. As David explained it to me, it simulates a full race.

The Main Set: 12x200 #1) 50 fast from the blocks, 150 EZ #2) 25 Fast 25 EZ #3) 100 Fast from the blocks, 100 EZ #4) 50 at 200 pace, 100 EZ, 50 Build to a fast finish... 3 times…

On this Friday afternoon, I caught up with the Mecklenburg elite group in Charlotte North Carolina. This was their 3rd workout of the day, and they fully take advantage of the entire hour and a half, starting with technique taping…

Ok, I've been pretty good about releasing a workout a week so I figure for the sake of alliteration I should start doing a Weekly Wednesday Workout. What do you think? Music by Edgar Gabriel's Stringfusion and the…

This was a fun Friday afternoon in Auburn... Keep in mind these guys are professionals. This isn't something Auburn or Floswimming recommends. Music by: Black 47 "The Reels"

If you happen to be a non-sprinter with extreme sprinter envy, let me warn you: this warm up contains explicitly fresh and fun material. The footage from the upcoming main set... well that's just explicit... Tunes: Doo Rag,…

McGee Moody has found a pretty unique way to work on full body stability. "Carolina Slosh Pipes" are an idea McGee found online and its another example of his effort to make training fresh and exciting while putting in some…

The swimmer's most coveted prize... The get out swim... Swim Atlanta Style

I got this footage after the guys finished a pool and weight workout.

Music: Ordinary, Running Still

Dave Walters is one of the premier freestylers in the country. The week of BIG XIIs I made it to a Texas practice where I saw some pretty impressive pace work. Michael Klueh's 15x100 was one of the sets and…

This was a Friday afternoon in mid January, and the Mustangs have since wrapped up a Conference USA Team Championship, and are ranked 19th in the Country going into NCAAs. Tunes: Beautiful Girls "So it Seems"

KING Head Coach Sean makes time to get a workout in for Ariana, who is only swimming a couple events this weekend at Sectionals. Ariana spent over half of her 2 and a half hour workout on one of these…

I had the hardest time finding Froggys Gym. Probably because I was really taken back by Isamorada, Florida and its paradise-like first impression. Anywayx the point is that I missed weights but I did catch them during their circuit, before…

15 x 100 on 1:00 Music by Galactic

Mizzou Assistant coaches Chris Peters, and Stephanie Williams take us through a taper set 12 days out from The Big 12 Conference Championships. Short Set: 10x50 from the blocks 25 fast, 25 easy Long Set: Girls: 24x50 Guys: 20x50 odd…

I caught up with the Nitany Lions on their training trip in Naples, Florida. It's pretty tough to get 5 main sets at once, and the video doesn't show all of what they were doing that afternoon, so here's the…

I caught up with the Gamecocks on a wet evening at their training trip at Indian River Community College. The Set: 300 Pull 4x50 Build/Descend 3x100 FAST, first 25 underwater... 3 TIMES The Tunes: "Falling Down" By: Duran Duran Check…

It seems like more and more coaches are combining dryland with sprint practice in the pool. Braden Holloway has his own version of outside the box training. From the track to the pool, it's all about keeping the sprinters interested.…

Tuesday is power day at College Station. Coach Bultman has put together one of the top women's programs in the country, and he was nice enough to let me check out practice. Music by Low vs. Diamond Check out more…

First off, I want to apologize for not getting a workout video up for a while. I hear all you flonatics begging for more workouts, and I'm doing my best to get them up for you. As for this one,…

The 3rd Part of the workout at King Aquatic Club.

Part one of the KING workout takes you through warmup and some pretty powerful coaching tips...

I dropped by the University of Arizona on a Tuesday afternoon in September.

So this is how they do it... The Lady Longhorns gettin after it on a Friday afternoon. The Tunes: Perfect World by: Guards of Metropolis To check out more songs like "Perfect World," by Guards of Metropolis... click…

I caught up with the Aggie men during one of their typical Tuesday drylands.

A set at Texas Men's practice on a Wednesday in October. The guys had just left the weight room and were in the middle of a pretty tough week. Music: Galactic Track 1: "The Beast" Track 2: "The…

30x50s on roughly 1:30, broken up into groups of 10. Every swimmer has a goal time, and every 50 that he misses his goal he has to make up at the end.

Talk about outside the box, the wisconsin sprinters look more like super heroes than swimmers on Tuesdays and Thursdays when they get their power work in.

Larsen Jensen, Ous Mellouli, Klete Keller, and the rest of the Trojan swim team battle it out during a set at USC with Jon Urbancheck on deck and Mic'd up.