Friday, July 17, 2026

 Friday, July 17, 2026

Summer Training Block

Warmup

3 X 150 Swim

4 X 125 Kick middle 25

5 X 100 Pull

6 X 75 mixed stroke or IM pattern

@ own sendoff, take it slow

Main Set

Friday Fifteen

30 X 25 @ 30 Odd - FAST!!!; Even - EZ

Notes: what can you hold on the FAST 25's go for it!

Thursday, July 16, 2026

 Thursday, July 16, 2026

Summer Training Block

Warmup

24 X 50 @ 55

6 Loosen, 6 K-S;S-K, 6 IMO-FR, 6 Fast to far flags

Main Set

3 X wall to far flags @ 1:30

1 X 50 @ 3:30

3 X wall to far flags w/ fins @ 1:30

1 X 50 w/ fins @ 3:30

3 X flags to far wall @ 1:30

1 X 50 

D-Crew

3 X 50 @ 1:30

1 X 100 @ 3:30

3 X 75 @ 1:30

1 X 150 @ 3:30

3 X 50 @ 1:30

1 X 200

Notes: Good Patterns for some FAST repeats!

Wednesday, July 15, 2026

 Wednesday, July 15, 2026

Summer Training Block

Warmup

200 FRIM + 100 IM + 200 FRIM + 100 IM + 200 FRIM @ own Sendoff

*stretch it out

24 X 25 @ own sendoff

6 each stroke, IM order, may add some sculling as well

Main Set

8 X 75 FL-BK-BR @ 1:15

24 X 50 @ 50

Rotate FL-FR; FR-BK; BR-FR

*push the stroke, stay quiet on the FR

8 X 75 BK-BR-FR @ 1:15

Notes: strong effort throughout, the middle of the set, you should push/surge on the stroke.

Tuesday, July 14, 2026

 Tuesday, July 14, 2026

Summer Training Block

Warmup

4 X [150 + 3 X :30 second vert. kick + 6 X 25 uh2o to side kick at 15M] @ own sendoff

Main Set

5 X [3 X 25 + 75 + 2 X 100 + 150] @ 40-1:30-2-3

*25's are uh2o FAST, 75 is swim with uh2o to MP-15M off every wall, 100's are best 2 board kick's you got, make it a pair, 150 is also swim, going to MP-15M off EVERY wall

Notes: the 25's underwater and the 100's are easy to get the effort up, the true test of this set is if you can do the 75 and 150 the right way, carrying your un2o's off of every wall.

Monday, July 13, 2026

 Monday, July 13, 2026

Summer Training Block

Warmup

3 X 600 @ :30R

#1 - Kick every 5th; #2 - Pull, scull every 5th; #3 - 75 Swim + 50 Kick

12 X 25 @ own sendoff

*6 single arm drills (FR/BK)

*6 double arm drills (BR/FL)

Main Set

2 X 150 + 2 X 200 + 2 X 250 @ 2-2:30-3

50 EZ @ 3:00

6 X 150 @ 2:20 (Odd - S-K-S; Even - K-S-K)

50 EZ @ 3:00

6 X [5 X 25 @ 25] @ 3:00

*use short repeats for good strokes, tempo and walls

Notes: 3 parts of the main workout, part I works a little overdistance, especially for non-distance folks, but don't be afraid to train your weekness, middle section gets the legs involved, and then we get to the finish line using some short repeats to get the quality up with strokes, tempo, and uh2o's.

Friday, July 10, 2026

 Friday, July 10, 2026

Summer Training Block

Warmup

2 X 300 Fins & Paddles + 300 Kick + 2 X 300 Pull @ own sendoff

*stretch it out

12-18 X 25's @ own sendoff

6 sculling pattern, 6 favorite skills, 6 F-E

Friday Fifteen

20 X 50 @ 45

BRING IT! on Even's: #2 = FAST 1st 25; #4 = FAST full 50

D-Crew

8 Best avg. + 4 active Recovery + 8 Best Avg.

Notes: Execute the game plan, make it count!

Thursday, July 9, 2026

 Thursday, July 9, 2026

Summer Training Block

Warmup

12 X 100 @ own sendoff

3 loosen, 3 K-S, 3 FRIM, FRIM, IM, 3 FAST 1st 25-50-last 25

Main Set

13 High Velocity Swims @ 1:30

9 wall to far flags - last 3 w/ FINS & paddles

4 X 37 1/2's @ 3 from dive (through turn to 1st 3 touches from wall)

D-Crew

9 X 75-50-75-50.... @ 1:30

4 X 100 @ 3:00

* FAST!

Notes: Get right to it today and get after some high end speeds!