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!

Wednesday, March 31, 2026

 Wednesday, March 31, 2026

Spring Training Block

Warmup

2 X 75 + 2 X 125 middle 25 Kick + 2 X 75 @ :30R Stretch

2 X's:

6 X 25 @ 50 Best Streamlines and Biggest Strokes

4 X 25 @ 45 Variable Sprints

Main Set

18 High Velocity Swims @ 1:10+

6 Flags to Far wall (dolphin dive, no wall start)

6 3 touch turn + 15M uh2o to 3 touch finish

4 X full 25 w/ FINS & Paddles

Extra 2:00

1 X 50

D-Crew Version

3 X [50+75 + 2 X 50 + 75 + 25] @ 1:10

*P200 or under

Notes: Be FAST today! practice your skills at your highest speeds and tempo's.

Tuesday, March 31, 2026

 Tuesday, March 31, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

4 X 125 Indy IM @ :30R middle 25 Kick

*FL-BK-BR-FR-FL, BK-BR-FR-FL-BK, BR-FR-FL-BK-BR, FR-FL-BK-BR-FR

9 X 50 @ 50

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

F = D1-4

Main Set

3 X [3 X 50 + 25 EZ @ 40-2] FREE

3 X [150 Kick + 50 EZ @ 2] Kick

3 X [50 + 3 X 25 + 25 EZ @ 50-25-1:55] Stroke

Notes: Threshold Day, using 2 minutes on/2 minutes off pattern. You get three rounds free, 3 rounds kick and 3 rounds stroke, hold best avg., get uncomfortable.

Monday, March 30, 2026

 Monday, March 30, 2026

Spring Training Block

Warmup

3 X 250 @ 30R

Stretch, K-S-K-S-K, Pull

12 X 25 @ 45

Odd - Sculling; Even - favorite strokes/drills

Main Set

10 X 150 @ 2:00

3 X [2 X 100 + 2 X 25] @ 1:40-50

100's = board Kick; 25's = uh2o to side kick at 15M

20 X 25 @ 30

3 FL-2 FR

Notes: 45 minutes of aerobic endurance, start with some steady 150's, then transition into some kicking as you combine some board kicking with some uh2o/side kicking, and then finish it off with some 25's using FLY to build some strength and keep HR up to finish strong. The over all pattern is 20 minutes of 150's, 15 minutes of kicking and 10 minutes of FL-FR.

Friday, March 27, 2026

 Friday, March 27, 2026

Spring Training Block

Warmup

2 X 225 + 2 X 125 + 2 X 75 @ :30R w/ Fins & Paddles & Snorkles

Stretch

18 X 25 @ 40-45

6 sculling Patterns + 6 drills and skills + 6 F-E-F-F-E-F

Main Set

Friday Fifteen

5 X 50 @ 3:00

OR

10 X 100 @ 1:30

Notes: Friday's are for some exclamation points. Finish the week the right way and rip some fast 50's or hold a best avg. that you want to brag about going into the weekend.

Thursday, March 25, 2026

Thursday, March 25, 2026

Spring Training Block

Warmup

6 X 75 stretch + 3 X 100 IM Kick + 12 X 25 RIMO @ 1:20-2:20-40

Main Set

12 X 50 Fl-BK @ 50

300 EZ @ 5

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

300 EZ @ 5

6 X 100 IM @ 1.40

300 kick IM

Notes: IM pattern for today. IM is great way to build endurance. Effort is good solid hard work for 10 minutes, with a 5 minute active recovery, finish with a strong IM kick, IM kick is where FL-BK is without board, BR-FR is with board