Tuesday, April 28, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

2*x:

  2 x 125 @ 2:10-

   50 drill/swim by 25's

   25 udk on side (be UNDERwater, one breath only)

   50 drill/swim by 25's

  3 x 50 swim/kick by 50's @ :50, desc 1-3 (go rd2 @ :55)
Check HR after each round

*Rd2 is in MRS (no free)

After rd2, :30 rest, then...

5 x 75 swim free br3 or 4/2 as follows:

  Desc 1-5 to what you can

   odds @ 1:05 (or @ 1:15)

   evens @ :55 (or @ 1:05)

Get out for ...

1 x 25 race from a dive, max effort- no free

Check HR, then...

150 choice/skulling by 25's

1:00 rest

3 rounds of:

  3 x 100 swim free br3 or 4/2 @ 1:25- go 50 smooth/50 add kick

  1 x 125 swim IM (last 25 is kick udk, max effort)

  Get out...

  1 x 75 race free, get time

  Check HR/out & back easy

1:00 rest between rounds

3 rounds of:

  3 x 100 swim free, except go 25 IM order (#1 is 25 fly/75 free; #2 is backstroke on 2nd 25, etc)

   go @ 1:30 or 1:40

  1 x 125 swim free (75/50) @ 1:30 (or @ 1:40)

  Hop out for...

  1 x 75 swim IM from a dive, RACE

  Check HR/out & back easy

1:00 rest between rounds

Warmdown a 150 before you get out (drill/kick on back by 25's). Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Tomorrow we'll talk about all things "Main Race Stroke" (MRS), your best stroke other than freestyle. Have a great day!

Monday, April 27, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With boards, 5 times through:

  2 x 75 dr-k-dr by 25's @ 1:15

  4 x 25 tombstone kick w/bds @ :45

  1 x 150* swim/kick by 25's (same stroke as drill on 75's above), desc 50's 1-3

  Check HR after each round

  Odd rounds choice, no free

  Even rounds free

  *in rds 4-5, go 3 x 50 sw/k @ :10 rest, with vertical dolphin kick between 50's

2 rounds:

  2 x 25 partner kick @ :40 (odds, fwd ss at midpool; evens straight race no ss)

  100 swim free br3 or 4/2 @ 1:30- go smooth/add kick by 50's (or @ 1:40)

  3 x 25 partner kick- as above

  100 swim free- as above

  4 x 25 partner kick- as above

  100 swim free- as above

  5 x 25 partner kick- as above

  150 swim free- race, get time

  Check HR then out & back easy

Rd1 free kick

Rd2 dolph kick

If there is time, work on starts & breaststroke pullouts before you leave.

Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Start thinking about your races in Morgantown so you're ready to race LCM. Have a great day!

Saturday, April 25, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

Talk again about breaststroke pullouts; then, after warmup (pullouts & kicking)...

2 times through:

  3 x 300 pull free w/shnorkel & choice equip @ 4:30

  3 x 250 swim free br3 or 4/2 @ 3:10 (or 200's on same interval), 150 smooth/100 add kick

  3 x 175 swim free br3 or 4/2 @ 3:00, desc 1-3 to max effort (#3 FAD, goal is 200 SCY PB)

Check HR/50 easy between rounds

Warmdown a 150 (drill/choice by 25's) before you get out. Enjoy your time off this weekend, but make time for your HW. Start thinking about your goals for LCM. Be ready to train on Monday & have a great day!

Friday, April 24, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

More work on breaststroke pullouts, focus on "3-2-1" and keep your head down while under water

3 times through, everything @ :45...

  4 x out & backs

  4 x 25 partner kick w/bds

  out & back easy...

  1 x 50 race for time

4 rounds:

  3* x 100 swim/kick by 50's @ 1:40 (or @ 1:50)

   *#2 is swim IM @ same interval, but last 25 is max udk FAD

  1 x 150 swim free br3 or 4/2, go 100 smooth & strong/last 50 add kick & change gears

Check HR after each round, then 1:00 rest

With fins, finish up with...

50's swim desc 1-3's @ 1:00, goal is best SCY time on #3; start with free, change stroke for every 3

Warmdown a 150 drill/choice by 25's before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited for workout tomorrow morning, have a great day!

Thursday, April 23, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins:

  16 x 25 breast pull free kick breaststroke drill @ :35 (every 4th 25 is max udk @ :45)

  6 x 50 kick on back @ :50, desc 1-2's (focus on max udk's)

Check HR/fins off

Talk about breaststroke pullouts ("3-2-1"), then...

  8 x 25 breaststroke-

   odds, breaststroke swim from a dive

   evens, choice breaststroke (can be drill, kick, etc...) from a push

Set from yesterday that we did not get to finish:

AMRAP-

  4 x 25 swim breast @ :35, desc 1-2's and focus on pullouts

  3 x 100 swim free br3 or 4/2 @ 1:25 (or @ 1:35), swim 3rd 25 breaststroke, focus on kick

  4 x 25 swim breaststroke- as above

  2 x 150 swim modified IM (back/breast/free by 50's), @ 2:30 or 2:45, desc 1-2 to WYC

Check HR after each round then out/back easy

Warmdown a 250 before you get out (odd 50's drill/even 50's kick on back). Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Tomorrow we'll talk more about the pullouts. Have a great day!

Wednesday, April 22, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins,

  24 x 25 in sets of 6 as follows:

    1-2, stroke drill @ :30

    3-4, kick free on side @ :30- face the "scoreboard side" both ways

    5, max effort udk @ :40

    6, SYFO @ :20 (from a dive, or "FAD"), same stroke as drill (1-2)

Go rds 1-2 freestyle (ra2 la2 for the drill), and your choice (no free) for rds 3-4

Check HR/fins off after #24

4 times through:

  7 x 50 as follows-

   1-3, swim/kick by 25's @ :55 (or @ 1:00) IM order by round

   4-7, swim strong/even free br3 or 4/2 @ :45 (or @ :50), 4th rd is :05 faster

  4 x 25 partner kick w/boards-

   odds, go half dolph kick/fwd ss/half breast kick @ :40

   evens, go all freestyle (no ss) @ :30- straight race, yo!

Check HR after each round/sip water

After 4th round...

  1 x 350-

   150 pull free br 3/5/7 by 25's

    50 easy skulling

   150 pull free br 5/7/9 by 25's

1:00 rest

Talk about breaststroke-

  *get flat at the end of each stroke

  *feel toes touch at the end of each kick

  * be underwater longer on the pullout ("3-2-1")

Go 150 easy kick/choice skulling by25's before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomorrow, more work on breaststroke. Have a great day!

Tuesday, April 21, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

6 x 150 odds/evens as follows-

  odds, drill-kick on back by 25's @ 2:45

  evens, go 3 x 50 swim-kick on back by 25's @ :55 desc 1-3, same stroke as odd  Can change stroke after every 2, but go 1-2 freestyle and 5-6 no freestyle

1:00 rest

With fins, 2x:

  12 x 25*
 breast pull free kick drill @ :35, #3-5-7 are fast udk on stomach

  3 x 50 kick on back @ :45 (or @ :50), desc 1-3

Check HR/sip water after each round

*use paddles for the 12 x 25 in Rd2 if you'd like

Finish up with...

AMRAP-

  3 x 75 swim "slide IM" @ 1:15 (or @ 1:25), interval gets :05 faster by round

  2 x 75 swim free br3 or 4/2 @ 1:05 (or @ 1:15), go 50/25 (#1) then 25/50 (#2)

  Hop out for...

  1 x 25 FAD, go max udk as far as you can then SYFO to the end

  Check HR/sip water

  :30 rest between rounds, but not more than that

If there is time...

  Work on starts

Warmdown with a 150 drill/choice by 25's before you get out. Be sure to thank your parents for getting you to workout today and do an excellent job with your HW tonight. Have a great day!

Monday, April 20, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins, 3 times through:

  4 x 50 drill/kick by 25's @ :55

  2 x 75 kick on back desc 1-2, focus on fast udk's

  6 x 25 odds/evens as follows:

   odds, SYFO @ :40*

   evens, max effort udk @ :30*

  *in Rd2, go 25's @ :35/:25

    in Rd3, go 25's @ :30/:20

Check HR after each round/sip water

Fins off after 3rd round/50 easy on back

1:00 rest

3 rounds of:

  250 pull free w/shnorkel & choice equip, get time & desc 1-3 to what you can ("WYC")

  6 x 50 swim IM order by 25's @ :50 (or @ :55); last round is :05 faster

  2 x 75 swim free br3 or 4/2 @ 1:10* (or @ 1:20), go 50 smooth/25 add kick

  *interval on 75's gets :05 faster by round

Check HR after each round/sip water

1:00 rest

Work on starts

150 easy choice/kick on back by 25's before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Be thinking about your goals for the LCM season.

Have a great day!