Tuesday, June 30, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins-

2 x 300 @ :10 rest-

  25 breast pull free kick drill

  25 choice drill

   Hand Touch...

  25 max effort udk, one breath only if absolutely necessary!

Check HR, then everybody together...

12 x 25 in 3's-

  1-2, choice drill in MRS (no free) @ :35

  #3, fly pull free kick drill @ :35, lift & drop your head in one motion to breathe

Check HR after #12, then take fins off and get right into...

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

1:00 rest

3 times through:

  3 x 50 swim strong & even free br3 or 4/2 @ :40 (Rd1 can be @ :45)

  3 x 75-

   1) 50 swim free/25 swim MRS no free build @ 1:10

   2) swim all free br3 or 4/2 @ 1:00, go 50 long & strong/25 add big kick

   3) 25 race pace in MRS no free/50 swim free big kick @ 1:10

  1 x 125 swim free br3 or 4/2, get time & desc from round to round-

    Rd1, go 75 long & strong/50 add big fat kick

    Rd2, go 50/75

    Rd3, go 25/100- let 'er rip!

Check HR after each round

3 rounds of:

  2 x 25 drill in MRS @ :40

  1 x 50 swim in MRS (same as 25's drill) @ 1:20-

   25 build/get out/25 FAD at race pace

  3 x 50 swim at 200 goal pace in MRS @ 1:00* (*@ :55 in Rd2, @ :50 in Rd3)

  1 x 100 swim free @ 2:00-

   go 50 smooth/50 add big fat kick

  No rest between rounds

After 3rd round...

1 x 300- 200 pull w/shnorkel & choice equip, then 100 drill/choice by 25's in MRS

1:00 rest

Finish up with...

AMRAP-

 100 swim free br3 or 4/2 @ 1:25 (75/25)

  2 x 50 swim at 200 goal pace in MRS @ :50 (same stroke as previous set)

  1 x 25 swim MRS faster than pace, get time, then right into...

  1 x 25 easy choice

  Check HR, 1:00 rest between rounds

At 8:28a, warmdown with a 150 (go drill/choice by 25's). Be sure to wear your sunscreen if you have to be outside today, and have your water bottle with you throughout the day. Tomorrow we're outdoors at Alameda, get excited for the opportunity to train LCM. Have a great day!

Monday, June 29, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :10 rest-

  1) drill/kick by 25's (focus on udk's)

  2) drill/swim by 25's (build swim)

  3) swim/kick by 25's (desc 50's 1-4)

Change stroke by 200's if you'd like

Check HR, then put fins on

With fins, 4 times through:

  50 drill @ 1:00

  50 drill/kick by 25's @ :50, kick is fast on back

  1 x 25 swim (15y)/udk (10y) @ :40, all fast

  1 x 25 max udk (15y)/swim (10y) all fast @ :30

  1 x 50 race @ 1:00, same stroke as drill & 25's- be under :25 (free) or under :30 (non-free)

  No rest between rounds

  Go free rounds 1-2, then no free rounds 3-4

Check HR after each round

After Rd4, take fins off & get right into...

1 x 300- go 200 pull w/shnorkel & choice equip, then 100 kick free on stomach, focus on bodyline

1:00 rest

2 rounds of:

  1 x 500-

   odd 100's kick IM wbds

   even 100's swim 4 x 25 @ :25, fast (2nd 100 free/4th 100 no free)

  5 x 100 as follows-

   odds swim free br3 or 4/2 @ 1:25, 75 smooth/25 add big kick (#1), 50/50 (#3), 25/75 (#5)

   evens @ 1:35, go 25 kick wbds-50 swim backstroke-25 kick wbds ("sandweech kick")

  10 x 25 kick max effort w/boards @ :35-

   *must be under :20 for each 25 or it doesn't count toward the 10 total

   *rd2 these 25's are @ :30

   *keep track of avg time for 25's

Check HR after each round, then 150 choice/skulling by 25's

1:00 rest

After 2nd round...

  3 x 75 @ 1:40, go 25 breast kick w/boards, 50 choice

  :30 extra rest...

  3 x 50 kick max effort @ :10 rest, goal is to hold as fast/faster than avg 25 time (x2) for 50's

Warmdown a 250 before you get out (odd 50's easy kick on back/even 50's drill). Be sure to thank your parents for getting you to workout this morning and stay out of the sun if you can today (all this week!). Have your water bottle with you throughout the day and get excited for the July meets. Have a great day!

Saturday, June 27, 2026- written for LCM (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins,

  16 x 50 in sets of 4-

   1-3, 35m drill/15m fast udk @ 1:05

   #4, 35m swim build to fast/15m max effort udk @ 1:00

  Go 108 free, 9-16 no free (can be 2 diff strokes for 9-16)

Check HR after #16, then fins off & get right into...

1 x 300- go 200 pull w/shnorkel & choice equip; last 100 is choice drill

1:00 rest

3 x 200 @ :10 rest as follows-

  shallow end of pool (25m closest to start end), stroke drill

  deep end of pool (25m closest to dive well & climbing wall), swim with fast turns & breakouts

Different stroke by 200, okay (don't change strokes within a 200)

1:00 rest

6 times through:

  5 x 50 swim as follows-

   1-2 & 4) swim strong & even free br3 or 4/2 @ :50

   #3&5) swim in MRS @ 1:00, desc to fast

  1 x 150 swim free br3 or 4/2 @ 2:30-

   odd rounds, go 100 swim strong & even/last 50 add big fat kick

   even rounds, go 100 swim long & strong free/last 50 swim fast in MRS

Check HR after each round

200 easy choice/kick by 25's after 3rd & 6th rounds

Warmdown additional 200 if needed before you get out. Enjoy your time off this weekend and get excited for the July meets. Monday Morning back at SVHS, have a great day!

Friday, June 26, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

We'll start today working on our UDK's, specifically on how you breakout

With fins, 

Work on the "range" of your udk

  6 w/big range (slow kick, you'll breakout going upwards)

  6 w/medium range (a bit quicker, breakout won't be as "up")

  6 w/small range- this is a tight fast kick, keep your head down and breakout going forward

Try on your side and then on your back, then take off fins & get right into...

1 x 300, kick-drill-swim by 25's, focus on the way you come off the wall/udk's/breakout

1:00 rest

2 rounds of:

2 x 100* @ 2:00-

  25 dolph kick build/50 drill/25 breast kick build

   *don't rush the drill, kick is with boards

3 x 50 swim strong & even free br3 or 4/2 @ :45

 3 x 100 swim @ 1:40, 25 fly build/75 choice

4 x 50 swim free as above, faster avg than 3 x 50

 3 x 100 swim @ 1:40, 25 back build/75 choice

5 x 50 swim free as above, faster avg than 4 x 50

 3 x 100 swim @ 1:40, 25 breast build/75 choice

6 x 50 swim free as above, fastest avg of the set

Check HR, then out & back easy

1:00 rest

Warmdown a 250 before you get out (choice/drill by 25's).

Enjoy your time off today, be sure to thank your parents for getting you to workout this morning- offer to help around the house today in return. Tomorrow we're out at Alameda to finish the week, it might be cool & rainy, be ready. Have a great day!

Thursday, June 25, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With boards, 4 times through:

  2 x out & backs kick wbds @ :45-

   dolph kick out/fwd ss/breast kick back to wall

  2 x 25 @ :35, go 15y stroke drill/10y fast udk

  4 x 25 @ :45-

   #1&4 are kick max effort wbds

   #2&3 are swim (#2 build, #3 max)

  No rest between rounds

  Check HR after 4th round, then get right into...

3 x 150 @ :10 rest-

  odds, go drill-swim-skulling by 25's (x2)

  #2, go swim/kick by 25's, desc 50's 1-3 (1 stroke only)

Check HR

1:00 rest

3* rounds of:

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

   3 x 50 swim IM order by 25's @ :50, fast turns throughout

  5 x 50 swim free as above @ :45, hold faster avg

   4 x 50 swim IM order by 25's @ :50, fast turns & build 2nd 25 to max

  5 x 50 swim free as above @ :40, hold fastest avg of the set

   5 x 50 swim IM order by 25's @ :50, 1st 25 is race pace

Check HR, take :10 extra rest to get ready for...

After Rd1, 2 x 350 pull free w/shnorkel & choice equip @ :15 rest, desc 1-2 to WYC

After Rd2, 2 x 250 IM @ 3:40, go 100 IM swim/100 IM swim faster/50 kick wbds, desc to WYC

After Rd3, 2 x 150 swim free @ 2:10, desc 1-2 to race (use shnorkel)

*in rd2 the 50's IM swim (3 x 50, then 4 x 50, then 5 x 50) are instead sw/k by 25's in MRS

  in rd3, those 50's (3/4/5) are are all swim in MRS (no free) desc to fast (1-3, 1-3/hold4, 1-3/hold4-5)

100 easy choice after Rds 1&2

After Rd3...

1 x 250 warmdown, go kick/choice by 50's

Enjoy your time off today, be sure to wear your sunscreen if you have to be outside & thank your parentsfor getting you to workout this morning. Tomorrow we'll work on skills after the warmup. Have a great day!

Wednesday, June 24, 2026- written for LCM (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins, 4 times through:

  150 drill-kick on back-drill by 50's

  :10 rest

  50 swim (35m build)/fast udk (15m)

  Go 2 rounds free, 2 rounds no free

  Check HR after 4th round, then take fins off and continue right into...

1 x 600-

  50 drill (35m)/swim (15m) build

  50 kick on back- steasy effort/hold body line

  Odd 100's free, even 100's no free

1:00 rest

With shnorkels (& buoy for 200 pull), 4 rounds-

  4 x 50 swim smooth & long free @ :55* (*rd2 @ :50, rd4 @ :45), hold faster avg by rd

  200 pull free, get time & desc by round

  1:00 rest between rounds, check HR

With fins, finish up with 6* rounds-

  3 x out & backs @ :50 (max effort udk to LG stand/fwd ss/kick fast on surface back to wall)

  1 x 50 swim RACE @ 1:00, get time

  No rest between rounds

  *odd rounds 50 swim is free, even rounds swim no free

Warmdown a bit before you get out. Tomorrow we're back indoors at SV. Thank your parents for getting you to workout this morning & make the most of your time off today. Have a great day!

Tuesday, June 23, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels, 3 times through:

  2 x 25 @ :35, ra2 la2 free drill with light kick

  2 x 25 @ :35, ra2 la2 free drill with big kick

  1 x 50 @ 1:20, kick only- hold buoy out front

  1 x 50 swim free, go light kick/big kick by 25's get time (desc 1-3)

  Check HR after each round

1:00 rest after Rd3, take equip off & go 50 easy on back

250 swim free (50 ra2 la2 drill/200 swim go 150 smooth & 50 add BFK)

  5 x 50 swim IM order by 25's @ :55, fast turns & breakouts

250 swim free (ra2 la2 drill/200 swim go 125 smooth & 75 add BFK)

  4 x 50 swim/kick by 25's in MRS (no free) @ :55, desc 1-4, focus on kick

250 swim free (50 ra2 la2 drill/200 swim go 100 smooth & 100 add BFK)

  3 x 50 swim in MRS @ :55, desc 1-3 to max effort

Check HR, then get right into...

150 drill MRS/skulling by 25's

1:00 rest

All 50's & 25's in MRS (no free)...

2x:

  150 swim free br3 or 4/2 @ 2:10

  50 swim in MRS at 200 goal pace @ :50

  2 x 25 stroke drill (same stroke as 50 swim gp) @ :10 rest

  1:00 rest between rounds

2x:

  150 swim free as above, except go 75/75 @ 2:05

  2 x 50 swim MRS at 200 goal pace @ :50

  2 x 25 stroke drill MRS @ :10 rest

  1:00 rest between rounds

2x:

  150 swim free as above (75/75) @ 2:00

  3 x 50 swim in MRS at 200 goal pace @ :50 (let's try :10 rest in 2nd rd)

  2 x 25 stroke drill MRS @ :10 rest

  1:00 rest between rounds

MYSTERY SET-

  300- go 200 pull choice equip, then 100 drill/choice by 25's in MRS

  1:00 rest, then...

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

Warmdown as needed before you get out. Be sure to thank your parents for getting you to workout this morning. REMEMBER, if you have any special requests for your events at AMS Champs, let me know by 5p this afternoon. Alos, we are OUTDOORS tomorrow at Alameda, get excited for LCM. Have a great day!

Monday, June 22, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

  6 x 25 @ :35, breast pull free kick drill

   #'s 3&5 are max effort udk on stomach @ :20

  1 x 50 kick fast on back @ :40, be under :30 or we'll do it again

  No rest between rounds

  Breast drill can be choice in 3rd round

After 3rd round, take fins off and continue right into...

8 x 25 breast pull w/pull buoy @ :50

Check HR

1:00 rest

3 times through:

  2 x 50 swim strong & even free br3 or 4/2 @ :45

  2 x 75 swim back-breast-free by 25's @ 1:20, desc 1-2 to WYC

  2 x 50 swim breast/free by 25's @ :50, get times & hold faster avg by round

No rest between rounds

Check HR after 3rd round, then 50 easy

1:00 rest

6* rounds of:

  75 kick max effort with boards @ 1:30, get time (figure avg per 25)

  100 swim free (or back) @ 1:30, go 50 smooth/50 add BFK

  75 @ 1:30- go 25 kick max effort with boards/50 swim smooth

  2 x 50 kick w/bds @ :10 rest, max effort; goal is to be faster than avg per 25 from 75

  Check HR, then out & back easy after odd rounds

  *after even rounds...

  1 x 300 swim desc 1-3 to max effort, really get your kick into it

Warmdown with a 150 before you get out (drill/kick on back by 25's). Enjoy your time off today & thank your parents for getting you to workout this morning. REMEMBER, we are NOT going to the GPAC meet this weekend, we'll do the PEAQ Meet the weekend after the July 4th holiday weekend. Have a great day!

Saturday, June 20, 2026- written for LCM (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins,

  16 x 50 @ 1:00 in sets of 4-

   1-2, go 35m drill/15m kick on side (focus on long bodyline)

   3-4, go 35m swim build to fast/15m max effort udk on stomach

Go 1-4 free, then 5-8 no free (twice)

Check HR after #16, then take fins off and get right into...

200- drill/choice by 25's

1:00 rest

3 times through:

  6 x 50 odds & evens as follows-

   odds, swim free br3 or 4/2 @ :55 (35m long & strong/15m add max kick)

   evens, swim IM order @ 1:05 (fly on #2, back on #4, etc...) go 35 build/15 udk

  1 x 100* swim free br3 or 4/2 @ 1:30, go 50 smooth & long/50 add max kick

   *Rd2, go 2 x 100 swim free @ 1:35 (hold faster avg than 100 free in Rd1)

   *Rd3, go 3 x 100 swim free @ 1:40 (hold faster avg than 100's free in Rd2)

  No rest between rounds

  Check HR after Rd3, then get right into...

300- go 200 pull w/choice equip, then 100 drill/choice by 25's no free

1:00 rest

TEST SET-

  7 x 200 IM race from a dive @ 6:00- keep track of times

Warmdown as needed before you get out. Enjoy your time off this weekend but be sure to wear your sunscreen and have your water bottle with you throughout the day. Monday Morning back indoors at SV, have a great day!

Friday, June 19, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 2:00-

  25 superhero skulling (arms out front, or "rotary" skulling, just move hands)

  :05 rest

  25 choice breaststroke drill (be deliberate, make sure it looks like a drill)

  25 swim breaststroke perfect

Check HR, then...

4 rounds of:

  2 x 50 swim free @ :50, go 25 smooth & long/then 25 add big kick

  1 x 75 @ 1:30, all breaststroke-

   25 swim perfect

   25 choice drill

   25 swim build

  2 x 50 swim strong & even free br3 or 4/2 @ :45

  1 x 75 @ 1:30, all breaststroke-

   25 drill

   25 swim build

    get out, last 25 from a dive...

   25 swim fast

  1 x 100 swim backstroke @ 1:30- focus on head position/tempo/even rotation

Check HR after Rd1, then 1:00 rest

No rest between Rds2&3

Check HR after Rd3, then 1:00 rest before Rd4

Finish up with "Skills Set"

  *10 minutes of a particular skill, then switch to a diff skill

  *1st ten minutes will be focused on breaststroke pullouts ("3-2-1" underwater)

  *2nd & 3rd ten minute segment will be picked by an athlete (one girl & one guy)

Warmdown before you get out (150 choice drill/kick on back by 25's). Be sure to thank your parents for getting you to workout today and remember, tomorrow morning we're outdoors at Alameda. Have a great day!

Thursday, June 18, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins & pull buoys, 2* rounds of:

  10 x 25 breaststroke drill @ :35 (breast pull free kick Rd1, breast pull dolph kick Rd2)

   #'s 3/7/10 are max effort udk on stomach @ :20

   * add finger paddles in Rd2, but go 25's drill @ :40 (3/7/10 still @ :20)

  100 choice after each round, then 1:00 rest (take fins off for 100 easy after Rd2)

4 times through...

  7 x 50 as follows-

   2) drill/swim breast by 25's @ 1:00

   3) swim breast/free by 25's @ :50, desc 1-3 to WYC

   2) swim/kick all breast by 25's @ :50 (kick is on back)

  6 x 100* swim-

   1-2, go 50 free smooth & long/50 swim breast-free by 25's, add big kick

   #3, swim strong & even free br3 or 4/2

No rest between rounds

*Intervals for 100's:

  Rd1, go 1&2 @ 1:35/#3 @ 1:25 (always repeat for 4-5 and #6)

  Rd2, go 1&2 @ 1:30/#3 @ 1:20

  Rd3, go 1&2 @ 1:25/#3 @ 1:15

  Rd4, go 1&2 @ 1:30/#3 @ 1:10

  If there is time...

  Rd5, go 1&2 @ 1:35/#3 @ 1:05

Check HR

Finish up with...

100's IM @ 1:45

  *go 1st & last 25's FAD, descend 1-2

  *start with fly on 1-2;

  *start with backstroke on 3-4 (still from a dive off the blocks)

  *start with breaststroke on 5-6

  *start with freestyle on 7-8

Warmdown with a 250 (kick on back/choice by 50's) before you get out. Be sure you've done your "Best/Least-best/Differently or Better" talk from the meet before you leave today. Remember, we're here again tomorrow ("Skills Set" after the warmup) and then back at Alameda on Saturday. Be sure to thank your parents for driving you all over western PA so you can train towards your goals. Have a great day!

Wednesday, June 17, 2026- written for LCM (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

  3 x 50 @ 1:05- go 35m drill/15m fast udk on side

  1 x 150 @ 3:00-

   50 swim/kick udk (35m/15m)

   50 all drill

   50 swim/kick as above (35m/15m)

  Go breast/back/fly by round

  Check HR, then take fins off & get right into...

100 easy drill/kick/drill/skulling by 25's

1:00 rest

15 x 50 in rounds of 5-

  1-3, swim free br3 or 4/2 @ :55 (35m long & strong/15m add big kick)

  4-5*, swim IM order by round @ 1:10, desc 1-2, go 35m swim/15m udk

  *go breast/back/fly by round

  Check HR after each round

  After #15, easy choice to the starting end

1:00 rest

TEST SET-

Keep track of avg time per round...

3 x 100* race IM @ :10 rest (subtract :20 to get time)

  *Go fly/back, then back/breast, then breast/free (by 50's) by 100's

100 easy choice

3 x 100 race IM @ :15 rest (subtract :30 rest to get time), same as above

100 easy choice

3 x 100 race IM @ :20 rest (subtract :40 to get time), same as above

100 easy choice

300- go 200 pull/100 easy choice, figure avg time for 3 x 100 (3 rounds total)

1:00 rest

MYSTERY SET

We finished with 150 IM race, trying to be faster than half your avg 300 IM time

Warmdown as needed before you get out. Thank your parents for getting you to workout today and be sure to wear your sunscreen if you have to be outside. Tomorrow we're back indoors at SV, you'll have to do your "Best/Least-best/Differently or Better" talk from the meet if you haven't already done so. Have a great day!

Tuesday, June 16, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels:

8 x 75 @ 1:20-

  1-2, 25 ra2 la2 free drill/50 superhero kick (hold buoy)

  3-4, 50 swim neg split free/25 catchup free drill

  Check HR after #8, then drop equipment...

5 x 150-

  odds swim free br3 or 4/2 @ 2:15, desc 1-3 to WYC

  evens, go drill/kick by 25's in MRS (no free) @ 2:45

Check HR

1:00 rest

With fins, 4 times through:

  4 x 25 fly pull free kick drill @ :35

  4 x 25 choice drill in MRS (no free) @ :30

  1 x 50 swim/kick by 25's max effort in MRS @ :40 (same stroke as 25's drill above)

  No rest between rounds

Check HR after 4th round, then take fins off & continue right into...

150 choice/skulling by 25's

1:00 rest

5 rounds of:

  100 swim @ 1:30, go 25 MRS/75 choice (get time)

  100 swim all free br3 or 4/2 @ 1:20, go 75 smooth/25 add big kick

  100 swim @ 1:30, same as first 100, but faster

  2 x 25 kick max effort wboards, #1 @ :25/#2 @ :35

  50 drill/kick by 25's in MRS @ 1:00

  Check HR after each round

  1:00 rest after 1st & 3rd round only

Warmdown with a 150 drill/choice by 25's before you get out. Make sure you do your "Best/Least-best/Differently or Better" talk from the meet before you leave. Remember, we're at Alameda tomorrow morning; get excited to train LCM and be sure to thank your parents for driving you all over western PA so you can train. Have a great day!

Monday, June 15, 2026- written for LCM (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins, 

12 x 50 in 3's as follows:

  1-2, go 35m drill/15m fast udk @ 1:10

  #3- go 35m max effort udk/15m skulling @ 1:00

  Go 3 free/3 no free (all one stroke)

  Check HR after #12, then fins off, get right into...

  100 easy kick on back/choice by 25's

  1:00 rest

Swimdown from the meet-

All @ 2:00 rest...

  20 min swim (change stroke by 300's, okay)

  12 min pull w/shnorkel (200 w/paddles, 200 w/out)

  10 min kick, go 100 w/boards, 100 on back

  Check HR after each

1 x 300- 

  100 drill/kick on back by 25's, build the kick

  100 kick w/bds, go 15m build/10m max effort

  100 drill/kick on back by 25's, as above

1:00 rest

TEST SET-

  4 rounds of:

  100 kick w/boards max effort @ :10 rest, get time

  2 x 50* kick max w/boards @ :10 rest, get times & add up for 100 total

   *goal on the 50's is to add up to faster than your 100 kick time

  Check HR after 50's, then...

  100 easy choice

  1:00 rest between rounds

  Go 2 rounds free kick/2 rounds breast or fly (same for both rounds)

Warmdown a 200 before you get out (easy kick on back/choice, by 25's). Enjoy your time off today, wear your sunscreen & be sure to thank your parents for getting you back & forth to the meet this weekend (and now to workout here today!). Tomorrow we're back at SV, we'll do our "Best/Least-best/Differently or Better" talks, be ready to talk about your swims from the meet. Have a great day! 

Friday, June 12, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100)

1:00 rest

With fins,

  12 x 25 in sets of 4-

   1-3, breast pull free kick drill @ :35

   #4, max effort udk on stomach (1 breath only) @ :45

  Check HR after #12, then take fins off & continue right into...

250- odd 50's choice/even 50's kick on back with fast udk's

1:00 rest

3 rounds:

  75 swim free br3 or 4/2 @ 1:10- go 50 smooth/25 add big kick

  125 @ 2:20 in MRS (no free)-

   go first 100 drill/swim by 25's (build swim to fast turn), last 25 race FAD

  No rest between rounds

  Check HR after 3rd round, then get right into...

100- drill/kick/drill/skulling by 25's

1:00 rest

Work on starts-

We'll spend a few minutes on each of the following:

  * "pencil drill"

  * broad jump drill

  * 3 swings drill

  * full start & breakout

With fins, finish up with...

  25 x 25 in sets of 5 as follows-

   1) swim 15y max effort (focus on breakout)/10y drill @ :40

   2) swim build to fast (last 10y max effort into the finish) @ :40

   3) all swim max effort @ :40

   4) max effort udk @ :20

   5) drill @ :40

Change stroke after each round of 5

Warmdown with a 150 (choice/kick on back by 25's) before you get out. Rest up today before the meet, make sure you have your sunscreen/water bottle/book to read with you for the afternoon. Warmup is 5p, get excited to race. Have a great day!

Thursday, June 11, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

  4 x 25 breast pull free kick drill @ :35

  1 x 50 kick on back max effort @ :40

  4 x 25 choice drill no free @ :35 (diff stroke by rd, okay)

  2 x 25 @ :30-

   1) go 15y swim max effort/10y drill (same stroke as previous 4 x 25)

   2) all max effort udk

No rest between rounds

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

250- odd 50's kick on back/even 50's choice

1:00 rest

4 times through:

  1 x 75 race FAD @ 1:20

  3 x 50 swim smooth & long free br3 or 4/2 @ :50, hold faster avg by round

  2 x 25 stroke drill @ :35 (same as next 75)

  Get out...

  1 x 25 FAD udk, AFAYCG, then skulling to the end

Go rounds 1-2 free (75 race)

Go rounds 3-4 MRS (same stroke for both, but no free)

After 4th round...

6 x 5-minute swims @ 1:00 rest-

  *increase distance in each 5-min swim from 1-3 and 4-6

  *go free (1-3) and either back or IM (by 75's) for #'s 4-6

  *check HR after each swim

Work on starts until 8:30a

Warmdown as needed before you get out. Be sure to thank your parents for getting you to workout this morning, and remember, we're having regular workout tomorrow morning whether you're in the meet or not. Get excited to race this weekend and have a great day!

Wednesday, June 10, 2026- written for LCM (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins,

  12 x 50 in sets of 4-

   1-3, go breast pull wfree kick drill (35m)/last 15m dolph kick on side @ 1:10

   #4, go 2 dolph kicks 1 breast pull (35m)/last 15m max effort udk @ 1:00

Check HR after #12, then take fins off

3 rounds of:

  1 x 150 @ 3:00, go dr-k-dr by 50's

  3 x 50 @ 1:00- swim 35m/last 15m udk, get time & desc 1-3 (no free in Rds2-3)

  1* x 100 swim free br3 or 4/2 @ 1:30, go 50 smooth & long/50 add big kick

  No rest between rounds

  *add 1 x 100 swim free @ 1:30 in each round

  Check HR after Rd3, then 1:00 rest

6 times through:

  1 x out & back kick w/bds @ :50 (free kick to 20m/fwd ss/dolph kick back to wall)

  1 x 50 swim build free br3 or 4/2 @ :50

  1 x 50 kick @ 1:40- go AFAYCG udk on stomach, then kick fast on back

  No rest between rounds

  Check HR after each round

  After Rd6, get right into...

1 x 300 pull free w/shnorkel & choice equip- keep head still/stroke long/rotate evenly

1:00 rest

TEST SET:

  8 x 100 kick max effort w/boards @ :10 rest, get time

Warmdown with 6 x 50 @ 1:10- go 35m drill/15m choice

Test Set results:

  Crew A- 19:35

  Lina S- 15:02

  Mason S- 15:05

  Brinleigh- 18:03 (???)

  Kevin A- 14:57

  Emma K- 17:04

  Addi M- 17:17

  Blake- 16:05

  Gavin F- DNF

Thank your parents for getting you out to Alameda this morning. Enjoy your time off today & be ready to go tomorrow morning back at SV- then we race this weekend. Have a great day!

Tuesday, June 9, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

200 drill/swim by 25's

 6 x 25 breast pull free kick drill @ :35

200 swim breast/free by 25's, desc 50's 1-4

 6 x 25 choice stroke @ :35, go 15y swim fast/10y drill

200 same stroke as 25's above-

  go 75 drill-sw-drill/50 kick on back/75 sw-drill-sw

Check HR

1:00 rest

8 x 25 in MRS-

  odds, drill @ :45, then get out

  evens- race FAD @ :35

Check HR after #8, then...

200 easy kick/choice by 25's

1:00 rest

4 x 25 race FAD in MRS (walk back), get times & make avg

After #4...

250- odd 50's choice in MRS/even 50's easy kick on back

1:00 rest

3 times through:

  5 x 100 swim strong & even free br3 or 4/2 @ 1:30*

   *#'s3 & 5 are @ 1:20 (Rd2 @ 1:15, Rd3 @ 1:10), go 50/50

  4 x 25 swim (RACE!) in MRS @ :40- from a push

   goal is to be as close as possible to your avg from 4 x 25 FAD above

150 easy choice/skulling by 25's after each round

1:00 rest

Enjoy your time off today, take good care of yourselves away from the pool and be sure to thank your parents for getting you to workout today. REMEMBER, we're at the Alameda Pool for LCM tomorrow morning, 6:30-8:30a. Have a great day! 

Monday, June 8, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins-

  12 x 25 in sets of 4's as follows:

   1-3, breast pull w/free kick @ :35

   #4, max effort udk on stomach @ :20- only one breath

Check HR after #12, then take fins off

12 x 50 in sets of 3-

  1) swim strong & even free br3 or 4/2 @ :45

  2) swim breast/free by 25's @ :50

  3) swim breaststroke @ :55- build into the turn then, 2nd 25 is fast

Check HR after #12, then put fins back on

With fins-

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

  Check HR, take fins off & get right into...

1 x 300- go kick on back/drill/kick on back by 100's

1:00 rest

Two* times through:

4 x 25 kick max effort @ :40 (middle 2 x 25 kick on back), get avg time

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

1 x 50 kick fast for time @ 1:30, get time

6 x 25 kick max effort @ :40 (middle 2 x 25 kick on back), match avg time from 4 x 25

 100 swim free @ 1:30, go 50/50

1 x 75 kick fast for time (then 25 easy kick) @ 2:30, add 75 time to 50 time

8 x 25 kick max effort @ :40 (#'s 4-5 on back), match avg time from 4 x 25

 100 swim free @ 1:30, go 25/75

1 x 100 kick fast for time, get time & add to 125 (50+75) time, get 225 time

Check HR

*go 1st round free kick, 2nd round is dolphin or breast kick

300 easy after each round, go 200 pull/100 choice drill or kick

1:00 rest

After 2nd round...

MYSTERY SET

 Today we finished with 9 x 50 kick all out fast for time:

  3 @ :10 rest

  3 @ :15 rest

  3 @ :20 rest

Goal: 

 double your 225 time for a 450 total; 

 the 9 x 50 above add up to 450, can you beat your 225 time (x2) with the 9 x 50?!?

Warmdown a 250 before you get out (alternate 50 kick on back/50 drill by 50's). Be sure to wear your sunscreen if you have to be outdoors today, drink your water and thank your parents for getting you to workout. Don't waste your time off: do a little reading, offer to help around the house or find a neighbor who needs help with a project of their own. Try to be productive even if you are on Summer Vacation. Back here tomorrow morning, have a great day!

Saturday, June 6, 2026- written for LCM (Gold, AM; outdoors at Alameda Pool)

1 x 600- 300/200/100

1:00 rest

With fins,

  12 x 50 @ 1:00- 

   1-2, stroke drill (different stroke from round to round)

   #3, swim build to race pace (same stroke as drill)

   #4, all kick, max effort: AFAYCG udk on your stomach, kick on back after breakout

  Go free/no free/choice by round (for 50's 1-3)

  Fins off/100 easy choice

1:00 rest

6 rounds of:

  2 x 50 @ 1:10- go 35m swim build to race/15m drill (same stroke as swim)

  1 x 100 kick fast for time w/boards @ 2:40

  No rest between rounds

  Go odd rounds free, even rounds no free (for 50's and 100 kick)

After 6th round, check HR then get right into...

1 x 300- 200 pull w/choice equip, then 100 choice (drill, skulling, etc...)

1:00 rest

Finish up with...

AMRAP- 

  9 x 50 in 3's:

   1-3, swim/kick no free (35m/15m) @ 1:10

   4-6, swim strong/even free br3 or 4/2 @ :50

   7-9, swim IM order (by 50's) @ 1:00, go 35m swim/15m max udk

  1 x 150 sw-k-sw faster by 50's, reverse IM order by round (free in Rd1...fly in Rd4)

Check HR after each round

Warmdown a 200 easy kick on back/choice by 25's. Thank your parents for getting you out to Alameda today; enjoy your first day of Summer Vacation, but wear your sunscreen and drink your water throughout the day- those are important habits to build for a successful LCM season. Monday Morning back at SV, have a great day!

Friday, June 5, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

Good job yesterday!

3x through:

  100 @ 2:00, go drill-swim-drill-max udk FAD, by 25's

  4 x 25 kick desc 1-2's @ :40 (#2&4 are max effort)

  150 @ 2:40, go 50 swim/25 kick on back, 2nd 75 faster than the 1st

  No rest between rounds

  Go free/no free/choice by round

Check HR after Rd3, then continue right into...

3 x 150 @ :15 rest-

  1) 50 swim smooth & strong, 100 drill/kick by 25's

  2) 100 swim (50 smooth/50 add kick), 50 drill

  3) swim as 6 x 25 @ :10 rest (2 smooth/2 build/2 race pace)

Check HR

9 x 100 in sets of 3:

  1, strong/even free br3 or 4/2 @ 1:30

  2, swim free 50/50 @ 1:30- get time, desc 1-2

  3, choice no free @ 2:00

Check HR after #9, then get right into...

150 choice kick on back/easy skulling by 25's

1:00 rest

Work on Skills-

  We'll work 8 minutes at a time on a particular skill (breakouts, backstroke turns, etc...) until 7p

Warmdown a 150 (easy choice/kick on back by 25's) before you get out. Enjoy your first night of Summer Vacation, but be ready for our first LCM workout tomorrow morning. Have a great day!

Thursday, June 4, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

2 rounds:

  2 x 100 @ 1:40- go 25 kick build, then 75 dr-sw-dr by 25's (Rd1);

   (Rd2, go 75 sw-kick on back-sw by 25's, then last 25 is max kick udk)

  4 x 50 swim IM order by 25's (Rd1), fast turns throughout @ :50

   (Rd2, go strong/even free br3 or 4/2 @ :40 (or @ :45)

Check HR after Rd2, then continue right into...

150 kick on back/skulling by 25's

1:00 rest

6 x 125 swim free br3 or 4/2 in 2's as follows-

  1-2, go 75 smooth/50 add big kick @ 1:45 (or @ 1:55)

  3-4, go 50/75 @ 1:35 (or @ 1:45)

  5-6, go 25/100 @ 1:25 (or @ 1:35)

Check HR, then...

8 x 25 stroke drill @ :35

1:00 rest

Two options today...

DISTANCE-

3 times through:

  2 x 225 swim free br3 or 4/2 @ 2:50 (@ 3:00 if needed), desc to half of 500 goal time

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

  1 x 75* swim faster than goal pace

   Check HR/get out...

  1 x 25 max effort udk FAD

  *in Rd2, go 4 x 75 swim goal pace @ 1:05 (or @ 1:10)/single 50 faster than goal pace

  *in Rd3, go back to 6 x 50 goal pace/75 faster, but all @ :10 rest

After Rd3...

  1 x 300 easy choice (can be pull/kick/drill, your choice), then-

*MYSTERY SET*

  Today we went 4 x 125 best average @ 5:00 from a dive (add up to faster than 500 goal time)

STROKE GROUP-

3 times through:

  3x{100 swim free br3 or 4/2 @ 1:20- JMI, but not sloppy (go @ 1:15 if possible)

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

      {Check HR/out & back easy

  After 3rd rd...

  4 x 25 race @ :10 rest (same stroke as 50's goal pace), max effort here

  1 x 50 swim 2nd gear free br3 or 4/2, not sloppy

  Get out...

  1 x 50 race from a dive, same stroke as 50's/25's

Check HR/200 easy choice after 50 FAD

Warmdown as needed before you go. Be sure to thank your parents for getting you to workout today. Tomorrow will be a bit of recovery then "skills," don't blow it off even though it's the last day of school. Have a great day! 

Wednesday, June 3, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

All @ :15 rest...

  250- go odd 50's drill/even 50's kick on back

  250- go odd 50's kick wbds desc 1-3/even 50's swim-drill by 25's in MRS

  250- go odd 50's swim choice desc 1-3/even 50's swim-kick by 25's in 4th best stroke

Check HR

With fins,

  8 x 75 @ 1:30- go drill/swim build/kick free on back arms pointed UP, by 25's

   go 1-4 choice, then 5-8 no free

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

150 choice kick on back/easy skulling by 25's

1:00 rest

3 times through:

  2 x 50 swim @ :50 (:55)- go 4th best stroke build/free by 25's

  1 x 50 swim free br3 or 4/2 @ :35 (:40)

  1 x 50 kick max effort w/boards @ 1:00

  3 x 100 @ 1:25 (1:35) as follows-

   1) 25 swim 4th best stroke/75 free smooth & long

   2) 75 choice/25 kick fast on back (focus on udk's)

   3) swim free or back, go 50 long & strong/50 add big kick & giddyup

Check HR after each round, then out & back easy

1 x 450 pull with choice equip- go 50 smooth/50 move/50 ra2 la2 drill

Check HR

Warmdown with a 150 choice/drill by 25's. Thank your parents for getting you to workout today & make sure you've done your "Best/Least-best/Differently or Better" talk about your swims from the meet. Remember, we still have regular workout on Friday (here at SVHS) then we start outside at Alameda on Saturday Morning (8-10a). Have a great day!

Tuesday, June 2, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins:

  8 x 25 @ :40, go 15y max udk/10y choice

  8 x 25 @ :40, fly pull free kick drill- breathe every stroke

  Check HR, then fins off and continue right into...

150 choice drill/kick on back by 25's

1:00 rest

7 x 100-

  odds, swim/kick by 50's @ 1:40 (or @ 1:50), choice desc 1-4

  evens, swim free br3 or 4/2 @ 1:20 (or @ 1:30) as follows:

   #2, go 75 smooth/25 add kick

   #4, 50/50

   #6, 25/75

Check HR

3 rounds of:

  200 swim neg split free br3 or 4/2 @ 2:30 (or @ 2:50)

  5 x 50 swim IM order by 25's @ :45 (or @ :55), #4 is all free (smooth/overkick by 25's)

  150 swim free br3 or 4/2, giddyup & get time, all @ 1:50 (or @ 2:05)

  4 x 50 swim free br3 or 4/2 @ :40/:40/:35/:40, hold faster avg by round (or @ :45/:45/:40/:45)

  1 x 175* swim IM for time (round 3, from a dive)-

   go 50 fly/back/breast, then 25 kick free on back

   *target 200 IM best time (scy)

Check HR/50 easy between rounds

Finish up with...

12 x 50 @ 1:00-

  1, 25 kick max with boards/25 smooth breast kick

  2-4, swim perfect free/drill no free by 25's

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

Monday, June 1, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

2x:

  3 x 125 @ 2:10- go 50 ra2 la2 free drill/25 kick free on side/50 drill no free

  3 x 75 @ 1:30- go swim build/kick fast on back/skulling by 25's

  No rest between rounds

  Go 1st round all free; 2nd round go no free on 75's

Check HR after 2nd round, then 50 easy on back

1:00 rest

3 times through:

  3 x 75 @ 1:20- go 25 kick max wbds/50 swim choice (desc 50 1-3)

  1 x 75 kick max effort w/boards @ 1:40

   Check HR, stay on interval

  6 x 25 kick max effort w/boards @ :35* (*gets :05 faster by round)

  :15 extra rest after #6...

  150 swim free or back, get time-

   Go 100 smooth/50 add kick in round 1; then 75/75 in rd2; then 50/100 in rd3

  Check HR after each round

Finish up with...

AMRAP*-

  6 x 50 pull free w/buoy & choice equip (no shnorkel); go 2 each br 3/5, 3/7, 3/9

*We'll start our "Best/least-best/Differently or Better talks while you're doing your pulling 

Warmdown a 150 before you get out (choice/kick on back by 25's). Do an excellent job with your exams this week, be sure to thank your parents for getting you to workout today and take good care of yourself away from the pool. Have a great day!

Friday, May 29, 2026- written for SCY (Gold, PM)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

  3 x 50 drill/kick free on back with arms pointed up @ 1:00

  4 x 25 @ :35 stroke drill ("power" drill)

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

  Check HR after each round

  Rd1, go breaststroke (breast pull free kick on 25's)

  Rd2, go fly (fly pull free kick drill on 25's)

  Rd3, go backstroke (sit & spin drill on 25's)

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

  

1 x 600 (3 x 200) as follows-

  50 drill/150 swim-kick by 25's, desc 50's 1-3

  Go breast/back/fly by 200

Check HR, then 1:00 rest

SPEEDSET-

  16 x 50 @ 1:30 in sets of 4-

   1) 20y swim max effort FAD/30y drill

   2) 30y swim max effort FAD/20y drill

   3) all swim max effort FAD

   4) all stroke drill

Go free/choice/no free/choice by rounds of 4

With fins, finish up with...

  20 x 25 in sets of 4 as follows-

   1) swim build

   2) swim 1/2 fast 1/2 easy

   3) swim all max effort

   4) all max effort udk

Warmdown with a 150 (choice/kick on back by 25's) beforeyou get out. Be sure to thank your parents for getting you to workout today and get excited to race this weekend. Have your water bottle, hat and sunscreen with you each day. It would be good to bring some schoolwork with you, too. Have a great day!