Wednesday, May 27, 2027- NOVICE Group w/Kenzie

1 x 200 swim easy freestyle

1:00 rest

With fins:

  16 x 25 in sets of 4-

  1-2, ra2 la2 free drill- keep head still, strokes long, rotate hips evenly

  3-4, breast pull with free kick drill- press hands outside shoulders, get flat after each pull

Fins off...

1 x 50 swim easy freestyle/backstroke by 25's- do your flip turn

1:00 rest

Three times through:

  2 x 25 dolphin kick w/boards @ :50

  3 x 50 swim breaststroke/freestyle (by 25's) @ 1:20, desc 1-3

  1 x 50 kick fast breaststroke/freestyle by 25's @ 1:30

If there is time...

Work on starts before you go.

Do a great job with your HW tonight, see everybody on Friday!

Wednesday, May 27, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

2* x 200 @ 3:30- 

  go 150 drill/kick on back by 25's, then last 50 kick wbds fast/easy by 25's

  1st 200 drill/kick is free, 2nd 200 drill/kick is no free (only 1 stroke)

6 x 50 swim free/no free by 25's-

  1-3 @ :50 (or @ :55)

  4-6 @ :45 (or @ :50)

Check HR, then 1:00 rest

3 times through:

6* x 75 @ 1:30-

  25 drill

  :05 rest

  25 swim fast, same stroke as drill

  25 max effort udk on stomach, only 1 breath

*3rd 75 is actually a single 50 swim free @ :40 (or @ :45) 

*5th 75 is a single 50 swim free @ :35 (or @ :40)

1 x 100 swim IM (last 25 is kick free on back), get time & desc 1-3

1:00 rest after each round

Rd1, the drill & swim on 75's is fly (go fly pull free kick drill)

Rd2, the drill & swim on 75's is back (go 8 kicks 1 pull backstroke drill)

Rd3, the drill & swim on 75's is breaststroke (go breast pull free kick drill)

LONG SWIM-

4 times through:

  150* swim IM (go 2 x 75's swim IM, no free)

  150* swim free br3 or 4/2

  50 kick max effort free w/boards

No rest between rounds of 350's

*effort on the 150 IM and 150 free increase from round to round, so Rd4 is giddyup!

50 kick free w/boards at the end of each round is always max effort

Check HR after 4th time through

If there is time, finish up with...

  25's from a dive in sets of 3 (walk back to the starting end)-

#1, swim 200 setup (fast, but not max effort kick), go to foot touch

#2, swim max effort, go to a foot touch

#3, swim max effort, go to a hand touch (a standard race "finish")

Go 1st round of 3 fly, 2nd round of 3 free, 3rd round of 3 choice (repeat if you have time)

Warmdown a 150 kick on back/choice by 25's. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Enjoy your time off tomorrow and get excited to race this weekend. Have a great day!

Wednesday, May 27, 2026- written for SCY (Senior's, AM)

Distance set- after warmup with the group

2 times through:

  

  6 x 100 swim free, go 2 each @ 1:25/1:20/1:15- hold same avg for all 6

   Check HR, then...

   1 x 300 pull w/choice equip

   1:00 rest

  6 x 100 swim free, go 2 each @ 1:20/1:15/1:10- hold same avg for all 6

   Check HR, then...

   1 x 300 pull w/choice equip

   1:00 rest

  6 x 100 swim free, go 2 each @ 1:15/1:10/1:05- hold same avg for all 6

   Check HR, then...

   300 choice

   After 2nd round...

1 x 150 race free from a dive

Warmdown as needed before you get out. Have a great day!

Tuesday, May 26, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

  1 x 150 @ 2:30, go drill/kick by 25's (build the kick)

  3 x 50 @ 1:00, swim/drill (build the 25 swim to race pace turn)

  1 x 150 @ 3:00- alternate kick/swim perfect- kick is at max effort w/bds (rd 2>>start sw/k)

No rest between rounds

Rd1 is free

Rd2 is choice no free (only one stroke)

After Rd2, check HR then get right into...

1 x 150 drill/choice by 25's

1:00 rest

2 times through:

  100 swim free br3 or 4/2 @ 1:30, go 75 smooth/25 add big kick

   100 kick wbds @ 2:00, go 25 max effort/75 easy kick

  100 swim free as above, go 50/50

   100 kick as above, go 50 max/50 easy

  100 swim free as above, go 25/75

   100 kick as above, go 75 max/25 easy

  150 @ 3:00- go 100 swim smooth & long/50 choice drill

   100 kick max effort w/bds for time

Check HR after each round, then go 50 easy

Rd1 kick is free

Rd2 kick is either dolphin kick or breast kick

3x:

  2 x 25 partner kick w/bds @ :45- fwd ss at midpool

  5 x 50 swim, odds & evens as follows-

   odds, swim IM order by 25's @ :50 (or @ :55)

   evens, swim strong/even free br3 or 4/2 @ :40 (or @ :45)

  After #5, :10 extra rest to get with partner...

  1 x 50 kick max effort with boards- partner style!

Get time & check HR

After 3rd round...

100 easy dr-k-dr-skulling by 25's

1:00 rest

With fins, finish up with...

  3 x 150 swim free br3 or 4/2 @ 2:30, desc 1-3 to max effort

  3 x 75 swim IM (by 25's, no free) @ 1:30, desc 1-3 to max

  6 x 50 swim choice, no free (1-3) or free (4-6) desc 1-3's to max effort @ 1:00

Warmdown a 150 choice/kick on back by 25's before you get out. Do an excellent job with your HW tonight & get excited for the Long Swim tomorrow. Have a great day!

Saturday, May 23, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:30- go 25 TOMBSTONE kick wbds, 50 drill/swim by 25's

6 x 50 @ :50, swim IM order/free by 25's (2 each, fly/free, back/free, then breast/free)

3 x 200 @ 3:10 (or @ 3:30), get times & desc 1-3 to fast:

  100 swim IM

  50 kick wbds (breast/free by 25's)

  50 swim free big kick

Check HR

3 times through:

  1 x 75 swim IM @ 1:10 (or @ 1:20)

  1 x 75 swim free, go 50/25 @ 1:00 (or @ 1:10)

  2 x 75 swim IM @ 1:10 (or @ 1:20), desc 1-2 to WYC

  1 x 75 swim free, go 25/50, faster than 1st 75 free

   get out...

  1 x 125 race IM (Rd1, 50 fly; Rd2, 50 back; Rd3, 50 breast) from a dive

   get times, add up for 375 total

Check HR, 1:00 rest between rounds

After 3rd time through...

1 x 300, go 200 pull w/shnorkel & choice equip; then 100 dr-k-dr-skulling by 25's

1:00 rest

Finish up with...

3* x 350 IM @ 6:00 as follows-

  75 swim of each stroke/50 kick free wbds; get times & desc 1-3 to max effort

  *#3 is from a dive in heats (compare #3 to add-up time of 3 x 125's)

Warmdown a 250 (odd 50's kick on back/even 50's choice). Do an excellent job with your HW this weekend (don't wait until Monday Night to get started), enjoy your time off but don't get sunburned. Short week next week, then we race next weekend- be ready to work on Tuesday & Wednesday. Have a great day!

Friday, May 22, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins & boards, 3 rounds:

  4 x 25 fly pull free kick drill @ :30

  1 x 50 fly kick w/bds @ :40* (*gets :05 faster by round)

  2 x 25 @ :10 rest-

   #1, race butterfly (br 1/1)

   #2, max effort udk on stomach

   Get time, subtract :10 for actual 50 time

Check HR, then 1:00 rest after each round

After 3rd round, take fins off & get right into...

150 kick on back/skulling, by 25's

1:00 rest

3* times through:

  6 x 50 (1 each, twice through)-

   50 swim strong/even free br3 or 4/2 @ :40 (or @ :45)

   50 swim fly/free by 25's @ :45 (or @ :50), br 1/1 on the fly

   50 swim/kick fly by 25's @ :50 (or @ :55), br 1/1 on the fly

  After #6...

  1 x 125 race- go 25 fly/50 free/50 free with big fat kick (BFK!), get time...

   hop out right away

  25 max effort udk FAD!

Check HR/1:00 rest between rounds

*in 3rd round, no fly (but no free)

After 3rd round, get right into...

1 x 450 pull free w/shnorkel-

  150 (50 move/100 smooth)

  150 (100 move/50 smooth)

  Hand touch, check clock...

  150 move, get time

Check HR

Work on skills until 7p (we might go "stations," with each lane working on a different skill for 6 minutes, then we'll rotate). 

Be sure to thank your parents for getting you to workout today, be ready to get your giddyup going tomorrow morning. Have a great day!

Thursday, May 21, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

2 rounds:

  4 x 25 kick on back @ :35-

   odds, focus on big sweeping udk's

   evens, small fast udk's

  2 x 125 @ 2:10-

   50 drill/swim by 25's, build the swim

   25 kick w/boards build

   50 swim/drill by25's, swim is max effort

  No rest between rounds

  Go 1st rd free/2nd rd choice no free (but only one stroke)

Check HR after 2nd round, then...

18 x 75 in rounds of 6-

  1-3, swim/kick/swim faster by 25's @ 1:20

  4-5, swim free br3 or 4/2 @ 1:00 (or @ 1:10), go 50/25

  #6, all kick max effort- go 25 on back/50 wbds @ 1:30

No rest between rounds

Change stroke for 1-3 in each round

After#18, check HR, then...

150 choice/skulling by 25's

1:00 rest

4 x 75 @ 1:30-

  25 "missile kick" on back

  50 back drill, go 8kicks 1 pull/up-down-over drill by 25's

8 x 25 w/fins @ :40, sit & spin drill

4 x 75- as above, no fins

Check HR, then continue right into...

300 pull free br3/7 by 50's w/choice equip (no shnorkel)- steady head position, long stroke

100 drill-drill-swim-skulling by 25's (1st 75 is backstroke)

1:00 rest

AMRAP-

  2 x 75 swim backstroke @ 1:10 (or @ 1:20), go 50/25

  3 x 100 swim @ 1:20 (or @ 1:30)-

   odds, swim free br3 or 4/2 (#1 is 75/25; #3 is 25/75)

   #2is 25 swim fly build/75 swim backstroke, focus on head back & tempo

  3 x 50 swim backstroke @ :50* (or @ :55*), get times

   hold faster avg by round

   *every 3rd rd is @ :45 (or @ :50)

Check HR after each round, then out & back easy

At 7:24p...

MYSTERY SET

  Today we went a 150 backstroke race for time

Warmdown a 150 before you get out (go kick/drill by 25's). Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomorrow we'll do some speedwork in warmup, then take some time to work on skills. Have a great day!

  

Wednesday, May 20, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels-

  4 x 75 @ 1:30, go 50 ra2 la2 free drill, then 25 kick free head down (hold buoy out front)

  4 x 50 swim free w/shnorkel, go @ :50/:40/:50/:35 (or, @ :55/:45/:55/:40), by 50's

  4 x 75 dr-k-dr by 25's in MRS no free @ 1:30 (no equip)

  Check HR, then 1:00 rest

1 x 450, by 150's as follows-

  150 pull free w/choice equip, get time

  150 sw/k by 25's in MRS no free, desc 50's 1-3 to WYC

  150 pull free w/choice equip, faster than 1st 150 pull

:30 rest

1 x 450, by 150's as follows-

  150 in MRS no free (50 sw/25 kick), 2nd 75 faster than 1st 75

  150 drill/skulling by 25's, no free on skulling

  150 in MRS (same stroke as 1st 150), go sw-k-sw max by 25's

Check HR, then 1:00 rest

3 times through:

  3 x 75 swim-k-swim faster by 25's @ 1:20, desc 1-3 IM order by round (or, @ 1:30)

  1 x 175 modified IM fast as follows-

   25 sw fly

   50 sw back

   50 sw breast

   50 kick free w/bds

Get time, check HR, then right into...

2 x 100 swim free br3 or 4/2 at 2nd gear @ 1:20 (or, @ 1:30)

Check HR again, then 1:00 rest between rounds

With fins, finish up with...

AMRAP-

  4 x 25 swim max effort @ :30 (3rd 25 always @ :20)

  :15 extra rest after #4, then...

  1 x 50 race- go udk on stomach/swim by 25's, same stroke as 25's (all @ 1:30)

  No rest between rounds

  Go odd rounds choice stroke (only one stroke), even rounds 4th best stroke no free

Warmdown a 150 before you get out (kick on back/choice by 25's). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Two hours in the water tomorrow, be ready to work. Have a great day!

Tuesday, May 19, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20, go 50 TTG free drill/25 breast kick wbds

4 x 125 @ 2:10-

  50 swim strong/even free br3 or 4/2

  75 dr-k-dr by 25's, no free (build the 25 kick)

Check HR

3 times through-

  5 x 50 odds/evens as follows:

   odds, swim IM order by round (rd1 all fly; rd2 back, etc...) @ :50 (or @ :55)

   evens, swim/kick free @ :45 (or @ :50)

  1 x 75 swim giddyup free br3 or 4/2, guys under :48, ladies under :50

   get out...

  1 x 25 max effort udk FAD, get time

  Check HR

  After 3rd time through...

1 x 300 swim smooth & long free br3 or 4/2, get time & check HR

1:00 rest

2 rounds of:

  6 x 50 swim at 500 goal pace @ :45 (or @ :50)

  1 x 75 swim faster than gp @ 1:30, get time

  1 x 300 swim free, get time- faster than 300 at the end of warmup

   1:00 rest

  4 x 75 swim at 500 gp @ 1:10 (or @ 1:20)

  1 x 50 swim faster than gp @ 1:10 (or @ 1:20)

  1 x 300 swim free, get time- faster than previous 300

   1:00 rest

  6 x 50 swim at 500 gp @ :45 (or @ :50)

  1 x 75 swim faster than pace, get time

   25 easy drill

  300 race free, max effort- fastest of the day

Check HR

100 easy between rounds

Warmdown 5 x 50 @ :10 rest (odds drill/evens kick on back). Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomorrow will be some short fast work in 4th best stroke. Have a great day!

Monday, May 18, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins:

  15 x 25 in rounds of 5-

   1-4, fly pull free kick drill @ :35- breathe at the front of each stroke

   #5, max effort udk on stomach @ :20, giddyup here!

  No rest between rounds of 5

  Check HR after #15, then 75 drill/drill/choice by 25's

Take fins off

1:00 rest

4 x 75 @ 1:20, go swim smooth fly/kick free on side/kick free wbds max

4 x 75 @ 1:30-

  25 TOMBSTONE KICK w/bds

  50 drill/swim by 25's no free (same stroke), build to race pace on 25 swim

Check HR, then get right into...

150 easy choice kick on back/skulling by 50's

1:00 rest

3 times through:

  4 x 25 kick wbds max effort @ :30

  1 x 100 swim free or back @ 1:20 (or @ 1:30), go 50 smooth/50 add big kick

  3 x 50 kick max effort wbds @ 1:00 (or @ 1:10)

  1 x 150 swim free or back (same as 100), race for time

  Check HR/out & back easy after each round

If there is time...

BROKEN 125 kick w/boards-

  go 50/25/50, all @ :10 rest

Warmdown with a 250 (odd 50's drill/even 50's choice kick onback). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Tomorrow we have two hours in the water, so come ready to work. Have a great day!

Saturday, May 16, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

8 x 75 in 2 sets of 4:

  1-2, drill/drill/kick on back by 25's @ 1:20

  3-4, swim/kick/swim by 25's @ 1:10, desc 1-2

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

Check HR, then 50 easy

4 rounds:

  1 x 125 @ 1:45 (or @ 2:00)-

   50 swim smooth free

   25 ra2 la2 free drill

   50 swim free add kick

  3 x 25 swim race pace in MRS (no free) @ :35/:25/:35, these are fast

  Check HR, then out & back easy @ :40

After 4th rd...

150 choice/skulling by 25's

1:00 rest

Until 11:30a...

AMRAP-

  100 swim free br3 or 4/2 @ 1:10 (or @ 1:20), JMI but not sloppy

  2 x 50 swim at 200 goal pace @ :45 (or @ :50) in MRS, no free

  50 easy choice @ 1:00

  100 swim free as above

  2 x 50 swim at 200 gp as above

   *get out*

  1 x 75 race from a dive, MRS (same stroke as 50's gp), get time/check HR

  1 x 75 easy dr-k-dr by 25's

  Check HR again

  1:00 rest after each round

Warmdown a 150 before you get out (drill/kick on back by 25's). Do an excellent job with your HW this weekend- don't wait until Sunday Night to get started with it. Enjoy your time off this weekend, but be ready to train come Monday- we're racing the end of the month and we're going to work hard prior to that meet. Have a great day!

Friday, May 15, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

2 times through:

  2 x 100 @ 1:40, go drill/kick on back by 25's

  4 x 25 kick w/bds @ :35-

   odds, build to race

   evens, 15y max effort/10y smooth

  1 x 150 swim/kick by 25's, desc 50's 1-3 to WYC

  6* x 25 swim desc 1-2's @ :30

   *middle 2 x 25's are kick w/bds, both max effort

No rest between rounds

Go 1st round free, 2nd round is MRS (no free)

8* x 25 @ :35, breast pull free kick (*3/5/7 are max effort udk FAD @ :45)

15 x 50 in sets of 3-

  1-2, swim strong/even free br3 or 4/2 @ :40 (or @ :45)

  #3, swim breast/free by 25's @ :50 (or @ :55), focus on race pace turn

Check HR after #15

1:00 rest

Talk about skills:

*Open Turns

*underwater dolphin kick

*breakouts

*finishes

*flip turns

*starts

Warmdown a bit before you get out. Do some HW tonight (don't leave it all until Sunday Night) and thank your parents for getting you to workout today. Tomorrow will be something legit, probably off the blocks. Have a great day!

Thursday, May 14, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins:

  6 x 75 @ 1:20, go 2 dolph kicks 1 pull breast drill with flip turns desc 1-2's

  Add paddles for...

  6 x 75 @ 1:30, as above

  Check HR after last 75, then take equip off & get right into...

150 breast kick on back/choice breaststroke drill, by 25's

1:00 rest

4 rounds of:

  100 swim free br3 or 4/2, except 3rd 25 is swim breaststroke @ 1:25 (or @ 1:40)

  100 swim free br3 or 4/2, go 50 smooth/50 add kick @ 1:15 (or @ 1:25)

  100 swim free @ 1:25 (or @ 1:40), 3rd 25 is swim breaststroke

  3 x 50* kick with boards, go breast/free by 25's @ :55 (or @ 1:00), these are fast

   *these 50's are all @ :10 rest in even rounds

  1 x 75 race IM>>>swim max effort here, get time

   Get out...

  1 x 25 max udk on stomach

Check HR, then out & back easy

1:00 rest

Finish up with...

AMRAP-

  3 x 150 swim free br3 or 4/2, go 75 smooth/75 add kick, @ 2:00 (or @ 2:15)

  1 x 175 swim free br3 or 4/2, all @ 2:00 (or @ 2:15), hustle to make same interval as 150's!

  Get out...

  1 x 25 race your choice FAD, no free- this should be the fastest thing you've ever done!

  Check HR, 1:00 rest between rounds

Warmdown a bit 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 will likely be a "skills day" and then Saturday we'll do something fast from the blocks. Have a great day!

Wednesday, May 13, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins:

  12 x 25 in sets of 4-

   1-3, fly pull free kick drill @ :30

   #4, max effort udk on stomach (one breath only) @ :45

   No rest between rounds of 4

   After #12, take fins off and go 50 easy choice

  1:00 rest

2 times through:

  3 x 75 swim, go 25 fly build/50 strong & even free @ 1:10 (rd2 @ 1:05) or 1:20/1:15

  1 x 100 swim strong/evenf ree br3 or 4/2 @ 1:20 or @ 1:30

  3 x 75 swim 25 fly build/50 backstroke, @ 1:10 or @ 1:20, desc 1-3

  1 x 150 swim free br3 or 4/2, go 100/50 in rd1 and then 75/75 in rd2, get time

  Check HR after each rd, then 1:00 rest

LONG SWIM-

2 times through:

  2x{25 swim fly build

      {75 swim free br3, strong & even

      {25 swim fly fast

      {50 swim free, strong & even

      {25 swim fly max

      {25 max effort udk on stomach

      After 2nd time through, continue right into...

      150 pull free w/choice equip desc 50's 1-3

       50 kick max effort wbds

      250 pull free w/choice equip, go 100 strong/50 ra2 la2 drill/100 stronger

       50 kick max effort wbds

      150 pull free w/choice equip, giddyup

       50 kick max w/bds

Sip water if you'd like between the two rounds, but no more than :10 secs on the wall

Check HR after rd2

1:00

Work on starts & breakouts before you leave.

Do an excellent job with your HW tonight & be sure to thank your parents for getting you to the pool today. Tomorrow is the last day for "Best/least-best/differently or better talks," so make suree you've had that talk with me by then. Have a great day! 

Tuesday, May 12, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins, 2x:

  4 x 25 fly pull free kick drill @ :30

  3 x 50 @ 1:00- go 25 kick free on back/25 windmill backstroke drill

  2 x 75 @ 1:20, go 50 2 dolph kicks 1 pull breaststroke drill/25 free kick on side (as long AP)

  No rest between rounds

  After Rd2, check HR, then fins off & get right into...

150 drill/skulling by 25's

1:00 rest

18 x 50 in rounds of 6 as follows-

  1-3, swim IM order by 25's @ :50 (or @ :55)

  4-6, swim strong/even free br3 or 4/2 @ :45/:40/:40 (by round), or @ :50/:45/:45

  No rest between rounds of 6

  Check HR after #18, then 1:00 rest

3 x 450 as follows, all @ :20 rest-

  1) pull free with choice equip, desc 150's to WYC (hand touch at 300 to get time for last 150)

  2) swim IM (go fly-back-breast by 25's twice, desc 150's; then go 50 fly/back/breast for last 150)

  3) swim free desc 150's; hand touch at 300 to get time for last 150

Check HR

Work on starts/breakouts for ten minutes, then...

TALK ABOUT THE MEET-

  *importance of skills late in your races;

  *importance of using your kick to increase your speed;

  *importance of consistent stroke technique throughout the race;

Warmdown if needed before you leave. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today (PS, how many of you thanked your parents for getting you to the meet this past weekend?!?). Tomorrow we'll do a "long swim." Have a great day!

Monday, May 11, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

Talk about the meet

Swimdown from the meet-

30 min swim

20 min pull

10 min kick

All @ 2:00 rest

"Best, least-best, differently or better" talk (individually)

Warmdown as needed before you leave. Get excited for our next LCM and start thinking about how you might approach your races differently. Have a great day!

Friday, May 8, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

6 x 100 @ 1:45 odds/evens-

  odds, go drill/kick on back by 25's

  evens, go swim/kick wbds by 50's, get time & desc 1-3

Check HR

3 rounds of:

  200 swim as follows-

   100 swim strong/even free br3 or 4/2

   100 in MRS (no free), go 25 swim at 200 setup/25 drill/50 swim neg split

  100 swim as follows-

   25 swim fast in MRS (same as 200 above, no free)

   75 swim smooth & long choice

Check HR after each round

SPEEDSET-

  16 x 50 from a dive @ 1:30

   1) 20y max effort/30y drill

   2) 30y max effort/20y drill

   3) all swim max effort, get time

   4) all stroke drill (from a push)

   Go odd rounds (of 4 x 50) free, even rounds choice no free (only one stroke)

If there is time, finish up with...

24 x 25 @ :40 in rounds of 4 ("the usual")

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

Talk about the meet before you go.

Be sure to bring some schoolwork with you to the meet, as well as your water bottle and comfy shoes to wear on deck. Be sure to thank your parents for spending their weekend taking you to the meet. See you at WVU, get excited to race!

Thursday, May 7, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

  4 x 75 @ 1:20- go 50 drill/25 breast kick on back

  6 x 25 swim* @ :30 as follows-

   odds, build to race pace by 15m then fast to the end

   evens, swim 15m max effort then smooth dps to the end

   *25's swim are the same stroke you drilled o the 75's

  Go free/no free/choice by round

4* times through:

  5 x 50 as follows-

   1) swim fly/free by 25's @ :45 (or @ :50)

   2&3) swim strong & even free br3 or 4/2 @ :40 (or @ :45)

   4) swim back-breast by 25's @ :45 (or @ :50)

   5) swim giddyup free br3 or 4/2 @ :35 (or @ :40)

  150 swim free br3 or 4/2 @ 2:00 (or @ 2:15), go 100 smooth & long/50 add kick

  100 swim IM @ 1:30 (or @ 1:40), legit effort about 85%

  150 swim free br3 or 4/2- go 75/75, get time

Check HR, 1:00 rest between rounds

After Rd2...

  450 pull free w/shnorkel & choice equip; desc 150's 1-3 to what you can

*Rds 3&4...

   150's are swim IM (#1 is 2 x 75's IM; 2nd 150 is swim 50 fly/back/breast- no free on either)

   100 swim is free @ 1:10 (or 1:20)

After Rd4, go 150 drill/choice by 25's; then...

Finish up with:

AMRAP-

  2 x 25's swim fly FAD build (walk back to starting end)

  2 x 25 swim fly FAD max effort; walk back after #3, then after  #4...

  75 drill/choice/drill

Warmdown a 150 before you go (150, kick on back/choice by 25's). 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 this weekend and how you want them to unfold. Tomorrow we'll do the Speed Set and then talk about the meet. Have a great day!

Wednesday, May 6, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins, 

  20 x 25 in sets of 5-

   1) TTG freestyle drill @ :30

   2-4*) fly pull free kick drill @ :30 (focus on breathing at the front of the stroke)

   5) max effort udk @ 1:00

*in 2nd round of 10, go ra2 la2 fly drill breathing to the front

Check HR after #20, then take fins off

8 x 75 as follows-

  1) sw-k-sw faster fly @ 1:10 (or @ 1:20)

  2) 25 swim fly build/50 swim smooth free (BFK on 2nd 25) @ 1:10 (or @ 1:20)

  3) sw-k-sw faster fly @ 1:10 (or @ 1:20)

  4) swim ba-br-free by 25's @ 1:00 (or @ 1:10)

Check HR after #8, then get right into...

150 drill choice/skulling by 25's

1:00 rest

LONG SWIM-

2 times through (continuously, non-stop, uninterrupted, no stopping):

  125 swim free (go 75 smooth/50 add kick)

   75 swim fly-back-breast FAD (85% effort)

  100 swim free (75/25)

   100 swim straight IM, FAD (90-95% effort)

  75 swim smooth, long free

   125 swim IM max effort FAD (go 50 back in Rd1, then 50 breast in Rd2)- get time

No rest between rounds 1 & 2

Check HR after Rd2, then 50 easy

1:00 rest

With fins, finish up with...

  24 x 25 @ :40 in sets of 4-

   1, go 1/2 fast 1/2 easy

   2, go 1/2 easy 1/2 fast

   3, all swim max effort

   4, all max effort udk

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

Check HR after every 4th 25...

Warmdown a 250 before you get out (odd 50's kick on back/even 50's choice drill). Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited to race in WVU this weekend & have a great day!

Tuesday, May 5, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100
1:00 rest

4 x 25 partner kick* @ :45

 4 x 50 kick max effort w/bds @ 1:05

4 x 25 partner kick* @ :45

 4 x 75 kick max effort w/bds @ 1:35

4 x 25 partner kick* @ :45

 4 x 50 swim @ :55- go 200 setup/giddyup the kick by 25's (can be free)

*partner kick 25's are:

   Partner A goes tombstone kick to midpool/fwd ss, hand off board/max udk to the end

   Partner B starts with max udk to midpool/fwd ss/grab board from Partner A & tombstone kick

MYSTERY SET-

  Today we went 1 x 50 kick max effort for time, the challenge was for somebody to get under :35

Check HR, then...

1 x 150 kick on back/skulling by 25's

1:00 rest

2 times through (if possible):

  2 x 250 swim free br3 or 4/2 @ 3:10 (or @ 3:30)- go 200 smooth/50 add kick

   5 x 50 swim at 500 goal pace @ :55

   1 x 75 swim faster than pace ("ftp"), get time

   Hop out onto the bulkhead...

   1 x 25 race udk FAD- small explosive kicks here

   Check HR/sip water

1:00 rest

  2 x 250 swim free as above, but go 175 smooth/75 add kick

   5 x 50 swim at 500 goal pace @ :50

   1 x 75 swim ftp, get time

   Hop up onto the bulkhead...

   1 x 25 race udk FAD, be faster than the 1st 25 udk

   Check HR/sip water

1:00 rest

  2 x 250 swim free as above, but go 150 smooth/100 add kick

   5 x 50 swim at 500 goal pace @ :45 (if you can't hold gp @ :45, go @ :50)

   Check HR, then...

   1 x 25 easy choice to the far end, hop up onto the bulkhead

   Finish up with...

   1 x 75 swim free from a dive- think "finishing speed" here and race your teammates

Check HR

Warmdown a 250 before you get out (50 drill/50 kick choice on back). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Get excited to race this weekend at WVU and start thinking about how you want to swim those events. Have a great day! 

Monday, May 4, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

14 x 75 as follows-

  1-4 @ 1:20, go drill-drill-kick by 25's (choice stroke, but only one stroke)

  5-8 @ 1:20, go 50 breast drill-25 breast kick on back (drop feet down to start kick)

  9-14 as odds/evens-

   odds, swim strong/even free br3 or 4/2 @ 1:00 (or @ 1:10)

   evens, swim back-breast-free by 25's @ 1:10 (or @ 1:20) desc 1-3 to fast

Check HR/out & back easy

14 x 50 @ 1:00 as follows (going 1/1, then 2/1, then 3/1 then 4/1)-

  1, swim fast breast/free by 25's

  1, kick w/bds- go max effort free/breaststroke by 25's (think "squeeze & glide" on 2nd 25)

  2, swim fast breast/free by 25's

  1 kick w/bds- max effort free/breaststroke by 25's

  3/1

  4/1

Check HR, then put fins on

With fins, 

14 x 25 as follows (same 1/1, 2/1, 3/1, 4/1 as 50's above)-

  1) max effort udk on stomach @ :40 (only one breath)

   1) smooth dolph kick on side (still udk, still only one breast) @ 1:00

  2) max effort udk on stomach @ :40 (only one breath)

   1) smooth dolph kick on side (still udk, still only one breath) @ 1:00

  3/1

  4/1

Check HR, take fins off/50 easy

1:00 rest

18 x 100 in rounds of 3 as follows-

  1, swim strong & even free br3 or 4/2 @ 1:20 (or @ 1:30)

  2&3*, all kick w/bds desc 1-2 to max effort

   *odd rounds (of 3, go 2-3 @ 1:40 kick free; even rds of 3 go IM kick @ 2:00)

No rest between rounds, check HR after every 3rd 100 (after 2nd 100 kick)

Warmdown a 250 before you get out- go odd 50's drill/even 50's kick on back. Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today. Get excited for the meet this weekend, start thinking about the events you're entered in so you're ready to RACE. Have a great day!

Saturday, May 2, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

2 rounds of:

  4 x 50 drill/kick on back (focus on udk's) @ 1:00

  4 x 75* w/bds @ 1:20, 25 kick-50 swim desc 1-2's, same stroke as drill above

   *25 kick on even 75's is TOMBSTONE KICK

  Check HR after each round

  After Rd2...

5 times through:

1 x 50 swim strong/even br3 or 4/2 @ :45 (or @ :55)

1 x 75 swim 25 MRS (no free)/50 choice) @ 1:05* (or @ 1:15*)

No rest between rounds

*75 interval gets :05 faster per round until it's the same interval as the 50 strong/even

Check HR, then 75 dr-k-dr by 25's

1:00 rest

SPEEDSET-

  12 x 50 in sets of 4 @ 1:30

   1) 20y swim max FAD/30y drill

   2) 30y swim max FAD/20y drill

   3) all swim max FAD

   4) all drill

Go free/no free/choice by round

Finish up with...

AMRAP-

  200 pull free w/shnorkel & choice equip @ 3:00

  150 swim free br3 or 4/2, go 75/75 & get time (all @ 2:00 or 2:30)

   desc 150 to WYC

Warmdown a 250 before you get out (drill/kick by 50's). Do an excellent job with your HW this weekend and thank your parents for getting you to workout this morning. Next weekend we're racing at WVU, start thinking about your races. Have a great day!

Friday, May 1, 2026- written for SCY (Gold, PM)

1x 600- 300/200/100

1:00 rest

6 x 100 odds/evens as follows-

  odds, drill/kick choice by 50's @ 1:50

  evens, swim/kick wbds by 50's @ 1:40- get time & desc 1-3

9 x 75 swim in sets of 3's as follows-

  1-3, swim free br3 or 4/2 @ 1:05 (or @ 1:15), go 50 smooth/25 add kick

  4-6, in MRS no free, go swim build/drill/swim faster by 25's @ 1:15 (or @ 1:20)

  7-9, swim free br3 or 4/2 @ 1:00 (or @ 1:05), go 25 smooth/50 add kick

Check HR, then...

125 drill/choice kick on back by 25's

1:00 rest

First bit of specific pace work today, two options as follows...

DISTANCE- 

2 rounds of:

  6 x 50 swim at mile goal pace @ :50

  1 x 25 swim faster than goal pace ("ftp") @ :30

  1 x 25 easy choice @ 1:00

  5 x 50 swim at mile goal pace @ :45

  1 x 50 swim ftp @ 1:00

  1 x 50 easy choice @ 1:30

  4 x 50 swim at mile goal pace @ :10 rest

  1 x 75 swim ftp @ 1:30

  Check HR, then...

  1 x 125 easy choice

1:00 rest between rounds

After 2nd round...

MYSTERY SET-

  Today we went a single 150 race from a dive

STROKE/IM-

3* times through:

  4 x 50 swim at 200 goal pace @ 1:00

  50 easy drill @ 1:30

  4 x 50 swim at 200 gp @ :55

  100 easy drill @ 2:00

  4 x 50 swim at 200 gp @ :50

  Check HR, then...

  150 drill-kick on back by 25's

  1:00 rest between rounds

  *change strokes from round to round if you'd like (but not within a round)

After 3rd rd...

MYSTERY SET-

  Today we went a 150 from a dive (same stroke as 50's goal pace)

Warmdown a 250 before you get out (odd 50's drill/even 50's choice kick on back). Do an excellent job with your HW tonight (even though it's Friday, do something...read a book, review your notes, something...) and thank your parents for getting you to workout all week. NEXT WEEKEND we'll be racing down at WVU, start thinking about your races and get excited for LCM. Have a great day!

Thursday, April 30, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins,

  8 x 25 @ :40 dolphin kick on stomach (underwater, one breath only)-

   odds, smooth medium sized ranged

   evens, small range as fast as you can go

Check HR, then fins off; get right into...

300 swim, go freestyle/backstroke by 25's- focus on udk's

Check HR

3 rounds of:

  3 x 75 @ 1:20- 25 fast kick wbds/50 swim, will change from rd to rd

  1 x 100* swim free br3 or 4/2, go 50 smooth/50 add biggest kick you can muster

  Check HR after each round

  *100 swim in rd2 is 150 (75/75) and then a 200 in rd3 (100/100)

3 (or 4) times through:

  1 x 50 swim @ :55- go 25 fly (build) 25 choice

  2 x 50 swim strong/even free br3 or 4/2 @ :50*

  1 x 50 swim free br3 or 4/2 @ :35 (or @ :40), giddyup the kick to make it

  2 x 25 kick max effort @ :40

No rest between rounds

*50's @ :50 (strong/even) get :05 faster by round until they're on the same interval as last 50

At 6:45p...

  8 x 50 swim strong/even free br3 or 4/2 @ :40 (or @ :50), hold best average

Check HR after #8

Warmdown with a 250 (odd 50's choice/even 50's kick on back). Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomorrow we'll break into groups after the warmup, be ready. Have a great day!

Wednesday, April 29, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With boards, 2 times through:

  6 x 75 as follows-

   1-2, 25 kick/50 drill @ 1:20

   3-4, 50 kick on back/25 swim build to fast @ 1:20 (same stroke as 1&2)

   5-6, all kick @ 1:30 (#5 is 25 max-50 cruise; #6 is all max effort)

  3 x 150* swim free br3 or 4/2 @ 2:00 or 2:15-

   #1, go 100 smooth/50 add kick; #2 is 75/75; #3 is 50 smooth/100 add kick

  *in Rd2, the 150's are swim backstroke @ 2:10 & 2:30, same 100/50, 75/75, 50/100

1:00 rest between rounds, check HR

After Rd2...

150- go drill/choice by 25's in your MRS (not freestyle)

1:00 rest

Talk about "Main Race Stroke"

  Your best stroke outside of freestyle...

*200 set up

*200 goal pace ("gp")

*faster than pace ("ftp")

*2nd 50 split

8 x 25 stroke drill @ :40 in MRS

3 x 50 swim @ 1:00 in MRS desc 1-3 to 200 goal pace

100 easy drill/choice by 25's

4 x 50 swim in MRS @ 1:00, desc 1-3 to 200 gp/hold for #4

100 easy drill/choice by 25's

5 x 50 swim in MRS @ 1:00, desc 1-3 to 200 gp/hold for 4&5

100 easy drill/choice by 25's

6 x 50 swim in MRS as follows-

  odds, swim at 200 set-up @ 1:00

  evens, swim at 200 gp @ 1:10

Check HR

Warmdown with a 350 as follows-

  200 easy pull w/shnorkel, then 150 choice/kick on back by 25's

Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today. Let me know if you have any questions about your 200 goal pace time. Have a great day!