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

Wednesday, March 25, 2026

 Wednesday, March 25, 2026

Spring Training Block

Warmup

18 X 50 @ 50-60

6 Stretch, 6 K-S;S-K, 3 IMO-FR, 3 FAST 1st to far flags on 1st 25

Main Set

18 High Velocity Swims @ 1:15+

6 Wall to Far Flags

6 Flags to Far Wall

6 Dive 25 w/ Fins

D-Crew Option

12 X 50 @ 2:00 Best Avg.

6 X 150 @ :15R swim out

Odd - 1st 3 S-K-S; Last 3 Pull

Notes: Get up to your highest speeds, and then swim it out!

Tuesday, March 24, 2026

 Tuesday, March 24, 2026

Spring Training Block

Warmup

2 X 150 + 3 X 100 kick D1-3 + 12 X 25 F-E-F-F-E-E X’s 2

@ 2:30-2:20-40

Main Set

4 X’s through:

3 X 25 + 25 EZ @ 20-60

60 sec vert kick + 60 rest

75 + 25 EZ @ 60

3 X 25 + 25 EZ @ 20-60(1st 25 uh2o)

300 stretch @ 5

Notes: threshold set where we are working at 60 on, 60 off, where the on is high intensity, you also get 5 minutes of easy swimming between rounds, important to keep it moving during that stretch, main set is a total of 36 minutes, for vert kicking keep hands on shoulders and maintain high tempo with good knee bend and body position 

Monday, March 22, 2026

 Monday, March 22, 2026

Spring Training Block - Aerobic Endurance

Warmup

3 X 250 @ :30R Stretch

Swim, K-S-K-S-K, Pull

18 X 25 @ :10R

2 X's: 3 scull, 3 superman-side-kick, 3 Sin wave to chin

Main Set

2 X [3 X 100 + 3 X 75 + 25 FAST] @ 1:20-60-30

9 X 100 Board Kick @ 1:40 (or 12 X 75 @ 1:15)

18 X 50 @ 50 IM Pattern

3 X's: FL-FR; BK-FR; BR-FR; BR; BK; FL

Notes: Building the aerobic system from the ground up today. Effort should be steady, consistent, with short rest. Main set is 45 minutes broken up into 15 minutes of FR, 15 minutes of old fashion board kick, and 15 minutes of IM work which is good for aerobic building. Keep it steady for the entire 45 minutes to get the best results. There are a couple 25's FAST and some butterfly which will keep you honest as they push the HR a touch.