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!

Wednesday, July 15, 2026- written for LCM (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins in dive well:

  8 rounds-

   udk small fast kick across/drill back to start end

   :20 rest

   swim SYFO across to hand touch/max effort udk back to start end

  Go four round free (drill & SYFO) then four rounds no free

Check HR, then back to the shallow end

Take fins off & continue right into...

200- drill/kick by 25's

1:00 rest

15 x 50 in 3's:

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

  2- swim 20m in MRS build to race, then 30m drill perfect (same stroke as swim) @ 1:10

  3- swim 35m max in MRS (same stroke as #2), then 15m drill perfect @ 1:10

 Last 6 x 50 (#'s 2 & 3) can be choice stroke; #1 always swim free

Check HR, 50 easy choice back to start end & get right into...

1 x 600 pulling w/shnorkel & choice equip as follows-

  100 pull smooth

  50 pull move

  50 choice drill

1:00 rest, check HR

With fins, finish up with...

  4 rounds:

    1/2 pool swim build

    1/2 pool drill

    1/2 pool swim max

    1/2 pool drill

  No set interval, go when the last person in the lane finishes

  Odd rounds free, even rounds no free (but only one stroke)

Warmdown a single 200 drill/choice by 25's. Try to stay out of the sun today and thank your parents for getting you out to Alameda today. Get excited to race this weekend down at WVU. Have a great day!

Tuesday, July 14, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins, 4 times through:

  2 x 50 @ 1:00- choice drill/kick free on back with arms pointed UP (by 25's)

  4 x 25 drill @ :35

   odd rounds, breast pull free kick

   even rounds, choice drill (same drill for all 4 x 25)

  2 x 50 swim/kick by 25's @ :50, desc 1-2 (same stroke as 25's drill)

After 4th round...

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

250- odd 50's kick fast on back/skuulling by 25's; even 50's drill in MRS (no free)

1:00 rest

3 rounds of:

  1 x 75 swim free (50/25) @ 1:10

  3 x 50 swim strong & even free br3 or 4/2 @ :45, avg gets faster by round

  3 x 25 swim in MRS @ :35, no free, as follows-

   Rd1, 200 setup

   Rd2, 200 goal pace

   Rd3, max effort

  1 x 100 IM swim @ 1:50 get time, desc 1-3 to max

  Check HR after each round, but no additional rest between rounds

After 3rd round...

1 x 450 pull free w/shnorkel & choice equipment, go 100 smooth/50 move

1:00 rest

AMRAP-

  3 x 25 @ :40 (odds drill in MRS, #2 is max effort udk)

  3* x 50 swim at 200 goal pace in MRS @ :50

   *add 1 x 50 in even rounds

  1 x 25 swim max effort in MRS @ :40

  1 x 75 race free, get time

   get out...

  1 x 25 race udk from a dive, get time & add to 75 free time (75 free + 25 udk should = 100M free)

Check HR

1:00 rest between rounds

Warmdown a 200 before you get out (drill/kick on back by 25's). Be sure to thank your parents for getting you to workout this morning; remember, we're outdoors at Alameda tomorrow morning, get excited to train LCM before the meet. Have a great day!

Monday, July 13, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

12 x 75 in sets of 3 (2/1)-

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

  #3 also @ 1:20, go kick/swim perfect/kick by 25's

  Check HR after #12

  Go 3 free, 3 no free, 3 free, 3 choice

  1:00 rest after #12, then...

Swimdown from the meet:

All @ 2:00 rest-

  20 min swim (change strokes by 300's if you'd like)

  12 min pull w/shnorkel (w/paddles if you'd like, go 200 w/paddles, then 200 no paddles)

  10 min kick, go 100 on back (focus on udk's), 50 w/boards

  Check HR

AMRAP-

  150 kick @ 3:00, go on back/wboards/on back by 50's, go smooth/fast by 25's

  6 x 25 partner kick @ :40, go 2 wboards/2 on back/2 wboards- all race!

  4 x 50* swim free br3 or 4/2 @ :45, all strong & even, hold faster avg by round

  *50's are swim IM order by 25's @ :50 in even rounds, fast turns

  Check HR after each round, then 1:00 rest

Be sure to do your "Best/Least-best/Differently or Better" talk with me about the meet before you go. Thank your parents for getting you to workout this morning & get excited to race at the LSC meet next weekend. Have a great day!

Friday, July 10, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

2 times through:

  8 x 25 @ :35-

   1-2, ra2 la2 free drill

   3-4, up/down/over backstroke drill

  2 x 75 @ 1:20, go swim backstroke-kick on back-swim backstroke faster

  1 x 150 swim @ 2:30, go 75 free (smooth & long)/75 backstroke- giddyup

  No rest between rounds

  After rd2, check HR, then get right into...

100 drill-kick on back-drill-skulling by 25's

1:00 rest

18 x 50 pull free w/shnorkel & buoy in rounds of 3 (2 sets of 9) as follows-

  1-3) go 2 @ :55/1 @ :45

  4-6) go 2 @ :50/1 @ :40

  7-9) go 2 @ :55/1 @ :35

  No rest between 2 sets of 9

  After #18, check HR, then... 50 easy on back

  1:00 rest

9 x 100 as follows:

1) 75 swim free br3 or 4/2, then 25 drill in MRS (no free) @ 1:40

2) 25 swim in MRS race (same as drill above), then 75 swim strong free br3 or 4/2 @ 1:30

3) swim 100 IM @ 1:50, get time & desc 1-3 to max (start at 85% effort)

Check HR after each 100 IM, but no additional rest between rounds

After #9, 150 drill/choice by 25's

1:00 rest

WORK ON SKILLS

 *including flip turns, specifically the breakout

Warmdown as needed before you get out. Be sure to thank your parents for getting you to workout this morning & get excited to race this weekend. Remember, no workout tomorrow, back to regular schedule here at SV on Monday. Have a great day!

Thursday, July 9, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With shnorkels, all @ :10 rest-

  6 x 50 choice drill/skulling by 25's

  6 x 150 odds/evens as follows:

   odds, 25 drill/50 swim (2x)

   evens, 50 swim/25 kick (2x), desc 75's 1-2 to WYC

Check HR, then continue right into...

150 kick on back/choice drill no free by 25's

1:00 rest

3 times through:

  3 x 50 swim strong & even free br3 or 4/2 @ :45, faster avg by round

  3 x 75 swim (50)/kick (25) @ 1:20, desc 1-3 to fast; rev IM order by round (no free)

  1 x 125 race IM from a dive, go 100* IM swim/25 kick free with boards @ 2:30

  No rest between rounds

  *IM is 25 fly-25 back-50 breast rd1; 25 fly-50 back-25 breast rd2; 50 fly-25 back-25 breast rd3

Check HR after each round

100 easy dr-k-dr-skulling by 25's after 3rd round

AMRAP-

  2 x 100 @ 1:30 as follows:

   1) 25 kick w/boards-75 swim strong & even free

   2) 75 swim strong & even free-25 kick w/boards, faster

  1 x 125 swim free (75-50_ @ 2:00, goal is to be under 1:30

  4 x 50 swim in MRS at 200 goal pace @ :55 (3rd round @ :50)

  1 x 25 race MRS (same stroke as 50's), faster than pace

   Get out...

  1 x 25 race udk from a dive

  Check HR

  1:00 rest between rounds

Warmdown with a 150 drill-kick choice on back by 25's before you get out.  Enjoy your time off today but wear your sunscreen and have your water bottle with you. Tomorrow after the warmup we'll work on "skills" before you go. Have a great day!

Wednesday, July 8, 2026- written for LCM (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins in the deep end...

  About 15 minutes of:

  "Over/unders" to the LG stand (just past the 15m marker)-

   From the wall to LG stand, "under" (max effort udk)

   From the LG stand back to the wall, "over" (stroke drill)

At 6:55a...

  1 x 250, odd 50's kick on back (desc 1-3) and even 50's swim build to race pace at 35m, then udk

  Check HR, take fins off

1:00 rest

3 times through:

  1* x 100 swim free br3 or 4/2 @ 1:30, go smooth/add kick by 50's (*add 1 x 100 per round)

  2 x 50 kick @ 1:20 w/boards-

   1) half max effort/half easy

   2) 35m max effort/15m breaststroke kick- squeeze feet together & feel the glide

Check HR after 3rd round, then 100 easy

1:00 rest

3 rounds of:

  5 x 50 freestyle as follows-

   odds, long & strong @ :50

   evens @ 1:00, go 35m build to race/15m fast udk

  1* x 50 race in MRS (no free) @ 1:00*

   *add 2 x 50 each round (rd2 @ 1:10, rd3 @ 1:20)- all fast

  No rest between rounds

With fins, finish up with...

  100's @ 2:00 as follows-

   1) swim 50 fast/50 drill (go to hand touch, get 50 time)

   2) swim 65m fast/35m drill

   3) swim 85m fast/15m drill

   4) swim 2 x 50 max effort @ :10 rest (#4 all @ 3:00), get times

   Go 4 free/4 no free/4 choice

Warmdown a 200 before you get out (choice kick on back-skulling by 25's). Wear your sunscreen today and be sure to thank your parents for driving you to workout this morning. Get excited to race this weekend at the meet & have a great day!

Tuesday, July 7, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins, 2 times through:

  2 x 75 @ 1:20, go drill MRS/kick on back arms pointed UP/drill MRS by 25's

  9 x 25's in 3's as follows-

   1) drill in MRS @ :35

   2) swim build to race pace @ :25 (same stroke as 25 build)

   3) max effort udk on stomach @ :15 (only 1 breath)

  3 x 50 swim/kick* by 25's in MRS desc 1-3 to giddyup @ :55

   *50's swim/kick are all swim in Rd2 and same stroke as 75's & 25's

Check HR after Rd2, then take fins off & continue right into...

1 x 450-

  300 pull free w/shnorkel & choice equip, go 50 smooth-25 move-25 drill

  150 drill-skulling by 25's, no free

1:00 rest

3 rounds of:

  3 x 50 swim-

   1) MRS @ :55, get time

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

   3) MRS @ :55, faster than 1st 50

  1 x 75 swim free br3 or 4/2 @ 1:05, go 50 long & strong/25 add BFK

  1 x 50 swim MRS @ 1:20, fastest 50 of the set

  Check HR after each round, but no rest between rounds

5x:

  3 x 25 @ :45, odds stroke drill in MRS/#2 max effort udk

  1 x 75 swim free br3 or 4/2 @ 1:00 (50/25)

  1* x 25 race in MRS @ 1:00, get time

   *changes from round to round-

   Rd2, go 2 x 25 @ :10 rest, get time for the 50

   Rd3, go 1 x 50 race trying to equal your 2 x 25 time (or within .5)

   Rd4, go 50 race/:10 rest/25 race, get time

   Rd5, go 50-25-25 all @ :10 rest, try to equal time from 75 (:45 on 75 = 1:00)

 

With fins, finish up:

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

 1) half swim fast half drill

 2) swim build to fast finish

 3) all swim max effort

 4) all udk on stomach, only one breath

Go odd rounds free/even rounds no free

Warmdown with a 150 easy kick on back/choice drill by 25's. Be sure to thank your parents for getting you to workout today; wear your sunscreen if you have to be outside & have your water bottle with you throughout the day. Get excited to train LCM tomorrow morning at Alameda and have a great day!

Monday, July 6, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins,

  25 x 25 in rounds of 5-

   1-2, fly pull free kick drill @ :30

   3, swim fly build to race @ :30, breathe 1/1

   4, ra2 la2 free drill @ :30

   5, max effort udk on stomach @ :20 (only 1 breath)

  Check HR after #25, then...

  5 x 75 @ 1:30-

   25 swim fly build to race (breathe 1/1)

   25 swim backstroke, focus on tempo

   Hand touch, :05 rest

   25 max effort udk- be explosive here!

Check HR after each 75

After #5, take fins off & continue right into...

150 choice kick on back/skulling by 25's

1:00 rest

3 x 100 swim @ 1:30, 25 swim fly smooth & strong/75 swim free br3 desc 1-3

3 x 100 swim @ 1:25- go 25 free smooth/50 backstroke (tempo-add kick by 25's)/25 free BFK

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

3 x 100 swim free br3 or 4/2 @ 1:20, go smooth/add kick by 50's & desc 1-3 to WYC

Check HR, then 1:00 rest

5 times through:

  2 x 50 @ 1:00- 25 max udk/25 choice drill

  4 x 25 kick with boards @ :40* max effort (@ :35 Rd2/:30 Rd3/:35 Rd4/:40 Rd5) under :20

  1 x 150 swim free br3 or 4/2 @ 2:20 (diff by round, see below)

  2 x 50 kick max effort with boards @ 1:20 (this is 1 x 75 kick max effort in even rounds)

  No rest between rounds

  150 swim free is as follows-

   Rd1, go 100 long & strong/50 add kick

   Rd2, go 75/75

   Rd3, go 50/100

   Rd4, go 25/125

   Rd5, race for time!

Warmdown with a 250 (go choice drill/skulling by 25's) before you get out. Be sure to thank your parents for getting you to workout today; wear your sunscreen if you have to be outside and get excited to race LCM this weekend. Have a great day!

Saturday, July 4, 2026- written for LCM (Gold, AM)

Done with the Senior group-

250 x 25's

Enjoy the holiday weekend, but come back on Monday with all ten fingers!

Friday, July 3, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

Quick talk about freestyle pull

Then...

15 x 50* pull with shnorkel & buoy-

  2 @ :55

  1 @ :45

 *Keep track of avg times

Check HR after #15, then get right into...

 1 x 300 (with shnorkel)-

   go 50 swim/25 kick (think about head position & bodyline), then 25 swim/50 kick (2x)

1:00 rest

15 x 50* pull free w/shnorkel & buoy-

  2 @ :50

  1 @ :40

 *Try to hold the same avg times in this round with a better stroke, not necessarily a better effort

Check HR after #15, then continue right into...

 1 x 300 swim backstroke, every turn must be with 6 yards udk before you break out

1:00 rest

15 x 50 swim, no equipment-

  2 @ :50

  1 @ :40

 Same efficient stroke, don't get sloppy

 Check HR, then...

 1 x 300-

   50 drill fly or breast (alternate between the two)

   25 udk, any way you'd like, but only 1 breath

Check HR

With fins, finish up with...

AMRAP-

  3 x 25 fly swim @ :30/:30/:20, smooth long strokes, breakout past 5y each 25

  1 x 75 @ 1:40- go 50 breast pull w/2 dolph kicks, then last 25 max effort udk

  No rest between rounds.

 At 8:30a, warmdown with 1 x 150 kick/skulling by 25's

Enjoy your time off today, be sure to thank your parents for getting you to workout this morning and wear your sunscreen if you have to be outdoors in the sun. Tomorrow we're at Alameda, get excited to train LCM. Have a great day!

Thursday, July 2, 2026- written for SCY (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With boards, 2 rounds of:

  4 x 75 @ 1:20, go 25 dolph kick wbds then 50 choice drill

  4 x 75 @ 1:20, go 50 swim smooth/add kick by 25's (same as drill above), 25 breast k wbds

  8 x 25 kick wbds @ :35-

   odds, free kick under :19 or faster

   evens, breast or fly kick (breast :21 or faster, fly :20 or faster)

  3 x 150* swim @ 2:20, desc 1-3 to fast (50 free/25 MRS no free)

  *in Rd2, go 3 x 175 swim free @ 2:30 desc 1-3 to 200 SCY free time or faster

Check HR

After Rd2, get right into...

150 drill/skulling by 25's

1:00 rest

Some BIG FAT HUNDO's...

2* times through:

  9 x 100 swim in 3's-

   2) swim strong & even free br3 or 4/2, last 25 no free @ 1:30, desc 1-2

   1) swim all free, go 75 smooth/25 giddyup the kick on #3, then 50/50 (#6), 25/75 (#9)

:30 rest, sip water...

  6 x 100 swim free desc 1-3's to max @ 1:30/1:20/1:30 by 100's

Check HR, then get right into...

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

1:00 rest between rounds

*Round 2, intervals on the 9 x 100 are 1:25 (2) and 1:15 (1), done the same way as 1st round

*Round 2, intervals for the 6 x 100 are 1:25/1:15/1:25, same desc 1-3's to max

Warmdown with a 150 easy kick on back/choice by 25's. Thank your parents for getting you to workout this morning and stay out of the sun today if you can. Tomorrow after the warmup we'll do our skills set and then finish with a fin set. REMEMBER, Saturday Morning is outside at Alameda, get excited for the chance to train LCM. Have a great day!

Wednesday, July 1, 2026- written for LCM (Gold, AM)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

  1 x 150 @ 2:45, go drill-kick-drill by 50's

  1* x 50 swim build to fast @ 1:00

   *add 1 x 50 in each round (same stroke as 150)

After 3rd round, stay at deep end & move to the dive well...

In groups of 3-

  One person goes fast udk to the far end of dive well/gets out/dives back in to return (udk);

  other two people are doing fast VDK with hands & elbows out of the water

  2 rounds of 3 times through

Return to start end and take fins off & get right into...

1 x 400- 100 swim choice/100 drill-choice by 25's in MRS

1:00 rest

3* times through:

  7 x 50, odds & evens as follows-

   odds, swim long & strong free br3 or 4/2 @ :50

   evens, swim IM order by round as follows-

    #2, go 15m swim fast/35m drill

    #4, go 30m swim fast/20m drill

    #6, go all 50m swim fast

   After #7, get out for...

150 race IM from a dive, get time

1:00 rest between rounds

 *Rd1, even 50's are breaststroke

 *Rd2, even 50's are backstroke

 *Rd3, even 50's are butterfly

Finish up with...

With fins,

AMRAP-

  2 x 50 stroke drill @ 1:10 (last 15m fast udk)

  2 x out & backs @ 1:10 (same stroke as 50's drill)-

   go max effort udk to 15m/fast vdk for :08/max effort SYFO back to the wall

Go 2 rounds free, 2 rounds no free, 2 rounds choice

Warmdown a 150 before you get out (25 choice/25 skulling). Be sure to thank your parents for getting you to workout this morning. Wear your sunscreen today if you have to be outside and have your water bottle with you all day, sip every ten minutes. Tomorrow back at SV, have a great day!