Tuesday, July 7, 2026

 Tuesday, July 7, 2026

Summer Training Block

Warmup

250 S-K-S-K-S + 6 X 50 (25 FL on BK or side + :05 + 25 6-10 uh2o kicks) + 250 K-S-K-S-K @ own sendoff - stretch it out

12 X 25 @ own sendoff

alt. side FL - open up spine, big kicks, paint brush

and uh2o kicks build slow to fast OR superman flutter kick

Main Set

7 X [75 + 50 + 25] @ 1:15-45-1:00 Board Kick, best sustained effort

300 EZ at talking speed @ 10:00

7 X [75 Swim + 2 X 25 uh2o] @ 60-30-90

75 is strong, 25's are FAST uh2o

Notes: Two 21 minute sets to test your kicking skills, Part I is with a board, hold best effort, Part II you start with a strong 75 swim, then dig deep for two uh2o FAST 25's.

Monday, July 6, 2026

 Monday, July 6, 2026

Summer Training Block

Warmup

300 S-K-S + 600 Pull sculling every 5th + 300 K-S-K @ own sendoff

*Stretch it Out

12-18 X 25 @ own sendoff

6 working on single arm connections (FR/BK)

6 double arm connections (FL/BR)

*work your favorite connection drills

Main Set

3 X [6 X 50 + 50 EZ] @ 40-2

*get into your groove

2 X [100 + 75 + 100 + 75 + 50 EZ] @ 1:15-2

*75's are strokes or FL-BK-BR

6 X 75 + 50 EZ @ 60-2

EXTRA 1:00

6 X 50 @ 40 BIG FINISH

Notes: take your time during warmup, stretch it out and sharpen your connections. Then we are working some good efforts for 4-5-6-4 minutes at a time with some 50's on 2 to give yourself some time in between efforts.

Thursday, July 2, 2026

 Thursday, July 2, 2026

Summer Training Block

Warmup

16 X 50 @ own Sendoff

4 stretch; 4 K-S; 4 IMO-FR; 4 F-E; E-F

Main Set

12 High Velocity Swims @ 2

4 Dives to far flags

4 Dives to wall to 3 touches coming home

4 build to full speed by far flags and then full send last 3 touches and last 25

*plenty of time to get some high quality work in

D-Crew

3 X [50 + 75 + 50 + 100] @ 2

*throw down some low numbers, use the 50's to always hit your highest speeds, extend it with the 75 and 100.

Notes: Hit some high end speeds with a bang before the holiday Weekend

Take Friday off!

Wednesday, July 1, 2026

 Wednesday, July 1, 2026

Summer Training Block

Warmup

200 FRIM + 16 X 25 IMO drills + 8 X 25 IMO @ own sendoff

Main Set

16 X 25 FL @ 30 build strong butterfly muscles

8 X [50 FR + 25 BK] @ 40-30 (hit the tempo on the Backstroke while keeping HR up

8 X [3 X 25 BR @ 30] @ 2

#1 - uh2o BR swim; #2 - Tarzan w/ flutter kick and high tempo; #3 - Swim

16 X 25 3 FR - 1 FL @ 30

*keep uh2o kicks to at least MP and hit the tempo on the FL

Notes: Great IM set with some details to figure out to get the most out of the set.

Tuesday, June 30, 2026

 Tuesday, June 30, 2026

Summer Training Block

Warmup

300 S-K-S + 12 X 50 K-S; S-K + 300 S-K-S @ own sendoff

*loosen up

16 X 25 @ own sendoff

2 X's through:

2 - single leg side kick (slow)

2 - side fly (exaggerate)

2 - superman kick

2 - 6-10 uh2o kicks

*work on the kicking skills

Main Set

3 X [4 X 75 FAST Board Kick + 4 X 25 Swim lowest stroke count] @ 1:15-30

3 X [4 X 25 uh2o FAST + 4 X 75 Swim (at least to MP off every wall] @ 45-1:30

Notes: tricky leg set to get right, dial in the specifics to get the most out of this set

Monday, June 29, 2026

 Monday, June 29, 2026

Summer Training Block

Warmup

200 + 400 Pull w/ Fins, Paddle, Snorkle + 200 Kick @ own sendoff

*stretch

24 X 25 @ own sendoff

Rotate - sculling + drill + lowest stroke count

Main Set

24 X 150 @ 1:50-2:30 (keep rest interval to 10-15 seconds)

6 FREE - steady, only going as fast as you can hold stroke count

6 - 25 FL-50BK-50BR-25FR - or single stroke pattern, keep effort steady

6 - Odd - S-K-S; Even - K-S-K on same sendoff, Even's should be slightly stronger

6 - E-F-E-E-F-E (two big efforts to close it out)

Notes: keep it steady and strong today, rest interval should be short, but no huge matches to burn. Two bigger efforts at the end to close it out, but under control

Friday, June 26, 2026

 Friday, June 26, 2026

Summer Training Block

Warmup

Any equipment you want:

150 + 2 X 175 + 200 + 2 X 175 + 150

*stretch it out

8 X 25 @ own sendoff

*sculling pattern

12 X 25 @ own sendoff

*stroke skills (single and double arm patterns)

8 X 25 @ own Sendoff

Odd - wall out to 3 touch spin w/ no wall

Even - MP to 3 touch turn + 45 degree plunge

Friday Fifteen

20 X 50 @ 45

Every 4th AS FAST AS POSSIBLE!