Monday, April 20, 2026

 Monday, April 20, 2026

Spring Training Block

Warmup

3 X 300 @ :30R Stretch

#1 - Swim-Kick-Swim; #2 - Pull; #3 - K-S by 50

12 X 25 @ 40

Rotate through sculling positions

Main Set

3 X [150 + 2 X 75] + 150 @ 2-1:10-3 Fins, Paddles, and Snorks

*Slow and Quiet, extra 150 at the end with some extra time to transition

8 X 100 @ 1:30 Odd - K/S; Even - IM stronger effort

EXTRA 1:00

2 X 75 + 2 X 50 + 2 X 25 + 100 @ 1:30 FAST

Notes: start slow, quiet, and pretty, then build through the middle 100's and finish with some FAST repeats!

Friday, April 17, 2026

 Friday, April 17, 2026

Spring Training Block

Warmup

400 + 300 Pull + 200 Kick + 100 IM @ :30R Stretch

3 X [3 X 50 D1-3 @ 50] @ 4:00

Rd. 1 = FR; Rd. 2 = Kick; Rd. 3 = stroke

Friday Fifteen

20 X 50 @ 45

Desc. 1-4 in groups of 5 (1st 4 are slowest, last 4 are the fastest)

OR 

6 X 100 @ 2:30 D1-6

*how linear can you make it drop :01 per 100

Notes: The challenge is how well can you descend. Take the 50's down in groups of 4 so that the last 4 are the fastest, or do some longer repeats and take a little more rest to get it right. Do it right the first time and go into the weekend feeling happy about yourself!

Thursday, April 16, 2026

 Thursday, April 16, 2026

Spring Training Block

Warmup

3 X 150 middle 50 Kick @ :30R Stretch

12 X 25 @ ?

#1 = Body Position (hollow body hold) Kick; #2 = drill; #3 = 3-6 big touches

3 X 50 @ 1:30 P200+4,+3,+2 checking speeds w/ big touches

Main Set

18 High Velocity Swims @ 1:30

Rotate through (3 X's):

1 X Dive to far flags

1 X KICK BLAST to far flags (uh2o or surface)

2 X Flags to far wall w/ D.D to uh2o start (no wall start)

2 X full 25 w/ fins from push

D-Crew Version

3 X [125 FAST + 100 EZ + 100 FAST + 100 EZ + 75 FAST + 100 EZ] @ 1:30

Notes: Set yourself up for hitting some good speeds today. Rotate through the progression 3 times as you carry speed from dive, walls, and no walls. D-Crew gets some FAST 125-100-75's w/ some active recovery.

Wednesday, April 15, 2026

 Wednesday, April 15, 2026

Spring Training Block

Warmup

3 X 200 FRIM @ :30R Stretch

4 X [2 X 25 + 3 X 25] @ 30-40

2 X 25's Kick + 3 X 25 Drill-Drill-Build (do IMO by round)

Main Set

12 X 25 FL @ 30 (use fins if needed)

12 X 75 @ 1:10 (alt. 50BK-25FR; 25FR-50BBR)

12 X 75 @ 1:10 (alt. FL-BK-BR; BK-BR-FR)

1:00 Rest

3 X 100 FL @ 2:00

Notes: strong, steady, conditioning day using all the strokes.

Tuesday, April 14, 2026

 Tuesday, April 14, 2026

Spring Training Block

Warmup

150 + 250 K-S-K-S-K + 6 X 25 alt. side FL; uh2o DPK @ :30R Stretch

*use the 25's to loosen up the spine with some big dynamic kicks

12 X 25 @ 40 Kicking Progression

#1 - single leg side kick; #2 - uh2o to MP + side FL; #3 - Strong V.B to MP

Main Set

3 X 500 @ ? :30R

75 Board Kick + 50 no board going MP or beyond uh2o finishing with kick on side or back

*keep it steady and strong throughout

*D-Crew = 500 FR + 400IM + 500 FR + 400IM @ :30R 2nd 2 FASTER

*use board, IM's BK no board

4 X 25 uh2o @ 45

[3 X 25 uh2o @ 40] @ 3

2 X [2 X 25 uh2o @ 30] @ 2

*D-Crew can skip the uh2o's

8 X 50 @ 1:30

*FL/BK = uh2o to 15M BOTH WAYS

BR = 25 FR + flip turn + 1-2 stroke 25 BR

FR = best avg. w/ snorkle and paddles

D-Crew = same as FR or 75's Desc. in 2's 1-4

Notes: Leg Day! the 500's are meant to get some steady aerobic endurance, then get some good uh2o repeats and 50 repeats. 

Monday, April 13, 2026

 Monday, April 13, 2026

Spring Training Block

Warmup

4 X 75 + 4 X 125 Middle 25 Kick + 4 X 75 Pull @ :15R Stretch

18 X 25 @ 45

6 sculling pattern; 6 single pull drills; 6 double pull drills

Main Set

8 X 125 Pull @ 2:00 slow and quiet

4 X [75 Kick + 3 X 25 Stroke @ 1:45-35] Strong Consistent Effort

75 + 50 + 75 + 100 + 75 + 50 + 75 @ 1:30 BEST Effort, choice of stroke

Notes: Build into the set today, after warmup, start with a slow, quiet pull, then pick it up as you rotate back and forth with the legs and the strokes, and then finish the last 12 minutes with your best repeats.

Friday, April 10, 2026

Spring Training Block

Warmup

200 + 100 Kick + 8 X 25 Reverse IMO @ own sendoff STRETCH

12 X 75 @ 1:20? Pull (scull 1st 25, rotate through positions)

12 X 25 @ 40-45 8 favorite drills/progressions, 4 variable sprint

FRIDAY FIFTEEN

3 X 200 @ 5:00 D1-3 how low can you go?

OR
3 X [4 X 25 @ 20-25] @ 5:00 How FAST can you hold?

OR

5 X [150 + 75] @ 2-1 PICK One to be FAST, the other to be smooth active recovery, what can you hold

Notes: Finish Friday with a bang! pick one, do it well and finish the week with an exclamation point!!!!