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!!!!

 

Thursday, April 9, 2026

 Thursday, April 9, 2026

Spring Training Block

Warmup

24 X 50 @ 50-1:00

6 Stretch, 6 K-S;S-K, 6 IMO-FR, 6 2 Fast to far flags, 2 Fast 3in-out of wall, 2 Build last 25

Main Set

18 High Velocity Swims @ 1:10-30

6 Full 25's w/ FINS

6 :10 second BLAST board kick

6 Flags to far wall

D-Crew Version

6 X [25 + 50 + 75] @ 1:30

Notes: hit your highest speeds Today

Wednesday, April 8, 2026

 Wednesday, April 8, 2026

Spring Training Block

Warmup

250 FR + 250 BK-BR-BK-BR-BK + 250 FR-FL-FR-FL-FR @ :30R stretch

12 X 25 @ 45 Reverse IMO Kick-Drill-Swim

Main Set

5 X 200 FRIM @ 2:45-3

8 X 75 BK @ 1:15

12 X 50 BR @ 50

20 X 25 @ 30

Odd - FL; Even uh2o to side FL at 15M

Notes: Use all the strokes to improve and maintain aerobic conditioning. Strong, consistent effort should be maintained throughout.

Tuesday, April 7, 2026

 Tuesday, April 7, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

12 X 25 @ 40 rotate scull-drill-swim

12 X 25 @ 40

E-F-E-F-F-E-E-F-F-E-F-E

Main Set

4 X [3 X 25 Board Kick + 50 EZ] @ 30-90

4 X [125 + 50 EZ] @ 90 (or 100 stroke)

4 X [2 X 25 uh2o + 50 EZ] @ 30-2:00

Notes: Fast-EZ, threshold kind of day, equal work to rest ratio, with a little extra rest when you get to the uh2o's. Get some good repeats in today.

Monday, April 6, 2026

 Monday, April 6, 2026

Spring Training Block

Warmup

150 + 250 K-S-K-S-K + 150 @ :30R Stretch

500 + 300 + 500 @ :30R Pull, w/ sculling every 5th-3rd-5th 25

Main Set

4 X [150 + 2 X 100 + 3 X 50] @ 1:45-1:30-1:15

150 = FR, make it as EZ as possible

100's = Kick 1st 50

50's = choice of stroke, same stroke per round, D1-3

Finish

300 Kick + 300 Pull (scull every 5th) + 12 X 25 @ 30 holding same stroke count

Notes: overall some general conditioning with some Descending efforts during the main set that will raise the HR a little. Start the week feeling good about your conditioning.

Thursday, April 2, 2026

Thursday, April 2, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

4 X 125 Indy IM's w/ middle 25 Kick @ :30R

Fl-BK-BR-FR-FL, BK-BR-FR-FL-BK,.... etc......

Main Set

8 X 125 middle 25 BR @ 2? w/ fins & Paddles

6 X 150 FL-BK-BR; BK-BR-FR @ 2:15

4 X [3 X 25 IMO + 100 IM @ 30-1:30]

Notes: simple IM conditioning set, work all the muscles by swimming all the strokes, keep the effort steady and strong

HAVE a GREAT Good Friday and Easter!