Friday, July 24, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

3 rounds, all @ 1:20-

  75 dr-dr-sw by 25's

  75 dr-sw-sw by 25's

  75 all swim, desc 25's 1-3 to WYC

  No rest between rounds

  Go free/no free/choice (one stroke only) by round

  Check HR after 3rd round, then...

1 x 25 race udk, "NASCAR" style (everybody pushes off together!)

1:00 rest

3 rounds, all @ 1:20-

  75 kick-sw-sw by 25's

  75 kick-kick-sw by 25's

  75 all kick fast for time

  No rest between rounds

  Go free/no free/choice (one stroke) by round; kick & swim are the same

  Check HR after 3rd round, then...

1 x 25 udk race, "NASCAR" style as above

1:00 rest

12 x 25 @ :35/:40/:45/:10 rest as follows-

  1-3, swim choice at "200 set up" @ :35

  4-6, swim at 200 goal pace (same stroke as 1-3 above) @ :40

  7-9, swim max effort @ :45 (same stroke)

  10-12, swim max effort @ :10 rest

  Check HR, then get right into...

1 x 300- 200 pull free w/choice equip, then 100 drill-kick-drill-skulling by 25's

1:00 rest

3 times through:

  6 x 100 odds/evens as follows-

   odds @ 1:25*, swim 25 no free (same for all 6)/75 choice

   evens @ 1:45, kick 75 on back/25 udk from a dive

  1 x 175 swim free br3 or 4/2, get time & desc 1-3 to max effort, start at 85% effort

   *can change stroke on 25 swim no free in Rd2; Rd3 odds are swim free 75/25 @ 1:20

Check HR after each round, then 50 easy

Work on starts until 8:30a

Warmdown as needed before you go. Be sure to thank your parents for getting you to workout this morning; also, spend some time this coming weekend working on any Summer school assignments you have- August is right around the corner and you don't want to rush through those projects. Tomorrow we're outside at Alameda, have a great day!

Thursday, July 23, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins,

  15 x 25 @ :35-

   1-3, breast pull with free kick drill

   #4, ra2 la2 free drill

   #5, fast udk @ :20

  No rest between rounds of 5

  Check HR after #15, then...

1 x 25 race udk- no breathing!

Take fins off, go 50 easy

1:00 rest

With finger paddles,

  15 x 25 @ :40-

   1-3, breast pull with free kick

   #4&5, 2 dolph kicks 1 pull breast drill

   Don't rush the press

After#15...

1 x 25 race udk, no breathing!

Check HR, then get right into...

150- choice drill/skulling by 25's

1:00 rest

4 rounds of:

  3* x 50 swim, odds strong & even free @ :45, evens are swim breast/free by 25's @ :50

  1 x 150 swim back-breast-free by 50's, get time & descend from round to round

  *add 2 x 50 in each round, same odd/even format (so 4th round is 9 x 50)

Finish up with...

  3 x 400 @ 6:00 as follows:

   250 swim free br3 or 4/2

   150 swim back-breast-free by 50's

   Get time on #1, desc 1-3 to something juicy

Warmdown a 150 drill/choice by 25's. Be sure to thank your parents for getting you to workout this morning. Tomorrow we'll work specifically on skills after a thorough warmup, then Saturday Morning we'll be back outside at Alameda. Have a great day!

Wednesday, July 22, 2026- written for LCM (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

  2 x 50 drill @ 1:00 (same stroke for both)

  1 x 100 kick on back @ 2:00, get time & desc 1-2

  No rest between rounds

  Fo 50's drill, go free/no free/choice (one stroke) by round

Check HR after round 3, then take fins off and get right into...

100 drill/choice by 25's

1:00 rest

4 times through:

  5 x 50 odds/evens as follows-

   odds, swim 35m/udk 15m @ 1:10, desc 1-3

   evens, swim smooth & long free br3 or 4/2 @ :50

  1 x 150 swim choice- can be free, backstroke or IM; get time, desc 1-4 to WYC

Check HR after each round

After 4th round...

3 x 300 @ :15 rest as follows-

  200 pull free w/shnorkel & choice equip, desc 1-3 to WYC

  100- swim/kick by 25's no free

Check HR

With fins, finish up with...

  12 x 50 @ 1:00

   odds, 15m udk/35m swim

   evens, 35m swim/15m udk

    swim is smooth, build to race pace; udk is always small, fast kick

  Go 4 free, 4 no free, 4 choice (only one stroke)

Warmdown with a 400- go 25 drill/25 skulling (50 free, 50 no free)- don't rush the skulling. Tomorrow we're back at SVHS; be sure to thank your parents for getting you to workout this morning. Have a great day!

Tuesday, July 21, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins, 2 rounds:

  3 x 50 drill @ 1:00

  3 x 50 drill/kick by 25's @ :50, kick is fast

  3 x 50 drill/swim by 25's @ :40, swim is fast

  No rest between rounds

  Round 1 is free, round 2 is no free (only one stroke)

Check HR, take fins off

2x:

  3 x 150 @ :10 rest as follows:

   1) 100 drill-kick by 25's, then 50 swim giddyup

   2) 50 drill-kick by 25's, 50 swim smooth, :10 rest, 50 swim faster

   3) 3 x 50 swim @ :10 rest, desc 1-3 to fast

Go 1st round free, 2nd round no free (only one stroke)

1:00 rest

One time through:

  4 x 50 swim strong & even free br3 or 4/2 @ :45, get avg time

   2 x 25 swim choice no free @ :10 rest max effort (one stroke), all @ 1:30

  4* x 50 swim strong & even free br3 @ :45, faster avg than prev 50's

  *#3 is a 75 swim free @ 1:00

   3 x 25 swim max effort no free @ :10 rest (one stroke), all @ 2:00

  5* x 50 swim strong & even free br3 @ :45, fastest avg of the set

  *#3 & #5 are 75's swim free @ 1:00

   4 x 25 swim choice no free max effort @ :10 rest

  Check HR, then 25 easy

MYSTERY SET-

  Your choice:

   125 free race from a dive;

    OR...

   75 no free race from a dive

Finish up with...

  8 x 100 @ 2:00 kick w/boards as follows-

   1) 25 race/75 easy

   2) 50 race/50 easy

   3) 75 race/25 easy

   4) 100 straight race, yo!

Go 1-4 free, then 5-8 no free

Warmdown a 150 (kick/choice by 25's). Be sure to do your "Best/Least-best/Differently or Better" talk from the meet before you go. Tomorrow outside at Alameda, thank your parents for driving you all over the world so you can swim. Have a great day!

Monday, July 20, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

Congrats to everybody who swam so well this past weekend!

3 times through:

  3 x 25 drill @ :35

  1 x 125 kick/swim by 25's @ 2:45-

   odd 25's are kick on back, desc 1-3

   even 25's are swim perfect

  Go free/no free/choice by round

After 3rd round, check HR, then continue right into...

150- go choice/skulling by 25's

1:00 rest

All @ 2:00 rest...

  20 minute swim (change strokes every 300 yds if you'd like)

  12 minute pull w/shnorkel (200 no paddles/150 with paddles, if you'd like)

  10 minute kick, go 100 on back/50 with boards

12 x 25 @ :20 rest as follows-

  odds, skulling

  evens, udk on stomach (one breath)

Finish up with...

Time Trials from a dive-

  Pick an event or two that you'd like to do, maybe one you didn't get to do this weekend, etc...

Warmdown a bit before you get out. Do everything you can to be at workout for the next two weeks before we go on break. Also, make sure you've started any Summer school assignments you might have- August is right around the corner. Have a great day!

Friday, July 17, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

Lucy- 40 mins only, no fly

With fins:

  6 x 50 @ 1:00-

   25 drill perfect- don't rush

   25 dolph kick on side, be right at the surface w/head on shoulder, no "duck diving"

  Go 1-3 free drill (ra2 la2 free drill) and 4-6 breast pull free kick drill with a wide press

  16 x 25 in sets of 4-

   1-2, stroke drill @ :35

   #3 swim build to race @ :35, same stroke as 25's drill

   #4, all max effort udk on stomach @ :15- giddyup here!

Go freestyle (for 1-3) in odd rounds of 4, no free in the even rounds of 4

After #16, check HR then take fins off and continue right into...

  1 x 600-

   odd 100's swim smooth free br3 or 4/2, go to hand touch & get time; desc this 100 1-3

   even 100's, go drill/kick on back by 25's no free

Check HR after 600, then 1:00 rest

3 rounds of:

  100 swim free br3 or 4/2 @ 1:30, smooth & long stroke throughout

  100 swim IM @ 1:45, get time & desc 1-4 to WYC

  150 swim free br3 or 4/2 @ 2:15-

   *Rd1, go 100 smooth/50 add big fat kick (BFK!)

   *Rd2, go 75 smooth/75 add BFK

   *Rd3, fo 50 smooth/100 add BFK

  100 swim @ 2:30 in MRS as follows-

   25 swim MRS build to fast turn

   50 kick on back, smooth, keep head still & focus on bodyline

    Hop out...

   25 swim MRS from a dive, max effort here!

  Check HR after last 100 in each round, but no extra rest between rounds.

After 3rd round...

1 x 450 pull with shnorkel & choice equip, desc 150's 1-3 to WYC; 

  *hand touch at 150/300 to check times

1:00 rest

Finish up with...

RACING this weekend: 16 x 1/2 pool sprints @ :40 (4 free, 4 no free)

NOT racing this weekend: 16 x 25 partner kick w/boards @ :40-

  go 1/2 kick free/fwd ss at midpool/dolph or breast kick to the end; RACE your partner here!

Warmdown a 200 before you get out (go drill/choice by 25's). Be sure to thank your parents for getting you to workout today and get excited to race this weekend in Morgantown. NO WORKOUT tomorrow morning if you're not in the meet; regular schedule resumes on Monday here at SVHS. Have a great day!

NOVICE Group-

  Warmup:

  200 swim freestyle with long stroke and flip turns

  100 kick free (50 with boards/50 on back- do backstroke flip turn)

  100 kick IM with boards

Thursday, July 16, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

4 x 50 ra2 la2 free drill @ 1:00

4 x 75 @ 1:30- go 25 Tombstone kick free w/boards, then 50 drill in MRS (no free)

5 x 100, go 25 swim build to race in MRS (no free), then 75 swim choice-

  go @ 1:40-1:30-1:40-1:20-1:40 by 100

Check HR after #5, then get right into...

150 drill in MRS/choice skulling by 25's

1:00 rest

3 rounds of:

  4 x 50 swim strong/even free br3 or 4/2 @ :45, get avg time

   :10 extra rest, get shnorkel on...

  4 x 50 swim free w/shnorkel @ :50, hold faster avg than 4 x 50 @ :45

  6 x 25 swim in MRS (no free), desc 1-2's to race as follows-

   odds @ :30*

   evens @ :40*

    *in Rd3, go @ :25 & :35

  1 x 250 swim free br3 or 4/2, get time and figure avg per 50

   In Rd2, the 250 is a 200 swim faster avg per 50 than 250; in Rd3, go a 150, faster avg per 50

Check HR after each round, then 1:00 rest

With fins, finish up with...

  20 x 25 @ :40, "the usual" in rounds of 4:

   1) swim 1/ max 1/2 drill

   2) all swim build to fast finish

   3) all swim max effort

   4) all max udk

Go odd rounds of 4 free, even rounds of 4 no free

Work on starts until 8:30a

Warmdown if needed before you go. Get excited to race at WVU this weekend and be sure to bring your water bottle, comfy sneakers to wear on deck and healthy, light snacks- prelims go until 3p each day! Thank your parents for spending the weekend in Morgantown just so you can race. Have a great day!