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.

Saturday, December 27, 2025

 Saturday, December 27, 2025

Training Trip Prep

warmup

3 X 50 + 3 X 75 + 3 X 100 + 3 X 75 + 3 X 50 @ :15R w/ Fins & Paddles

12 X 100 @ 1:40

Rotate #1 - K-S; #2 - IM; #3 - Fast last 25, choice of stroke

Main Set

3 X's

200 @ 3:00

150 @ 2:20

100 @ 1:40

50 FAST @ 40

150 @ 2:10

100 @ 1:30

2 X 50 FAST @ 50

100 @ 1:20

3 X 50 FAST @ 60

Notes: get ready for Monday with a long warmup, then a set where you have to "punch" it at the right time. You will get some volume and some intensity before a day off on Sunday and get started with the team on Monday. Be prepared, don't show up and see how it goes.

Friday, December 26, 2025

 Friday, December 26, 2025

Training Trip Prep

Warmup

4 X 75 + 200 Kick + 4 X 75 + 200 Kick + 4 X 75 @ :15R stretch and loosen up

6 X [3 X 25 + 3 X 50] @ 45-1:05

25's = 2 X [Rd. 1 - scull; Rd. 2 - uh2o to side kick; Rd. 3 - FL-BK-BR]

50's = D1-3 w/o taking more strokes, any stroke you want

Main Set

3 X [4 X 75 + 100] @ 1:15-2

*kick 1st 25 of 75's on 1st 2 rounds Kick 1st/last 50 of 75's on last round, 100 is Kick D1-3

3 X [6 X 25 + 3 X 100] @ 40-1:20

*25's are stroke, 100's are FR D1-3 by round, each round's avg. is faster

Add Fins & Paddles

3 X [75 + 25 + 50 + 25 + 75] @ 60

E-E-F-E-E

E-F-E-F-E

F-E-F-E-F

Notes: Last weekend before training starts together on Monday. Long warmup, a few descends, several opportunities for some good repeats, and a classic Calvin F-E pattern to finish things up. F equals strong and controlled today, Descends are the same, control your speed, but no full send's. Get some good solid work in.

Weight Room

3 X's

Rotational Box Jump (start by standing 90 degrees to right or left of box, rotate as you jump)

Depth Drop (start on top of box, land athletically, hold for :02, explode up

Burpee box jump (start in plank, get to ft., then up to box)

3-5 ea per round, take your time between rounds

3 X's

DB alt. Bench Press, lower one DB at a time, keep other high (not low)

Pullups (lower on a :05 count, assist to get chin back up over bar)

DB (20-40lb) single leg pistol, alt. legs (use bench, lower so butt is on bench, stand back up)

*8-15+ reps

5 minute AMRAP (as many reps as possible)

8 Skaters (8 ea. leg)

8 DB (25-50lb) snatch from floor, 4 ea. arm

8 alt. V ups

8 Mtn climbers (8 ea leg)

*stick with it for 5 minutes total! Move Fast, Move Well

Wednesday, December 24, 2025

 Wednesday, December 24, 2025

Training Trip Prep

Warmup

24 X 50 @ 1:05

6 stretch and loosen

6 K-S;S-K

6 IMO-FR

6 E-F-E-E-F-E

Main Set

24 X High Velocity Swims @ 1:10+

6 wall to far flags

6 wall to far flags + spin (no wall) + 6 kicks  + 3-4 touches back

6 Flags to far wall

6 wall to wall w/ FINS

D-Crew

24 X 75 or 100's @ 1:10-15 hold best avg.

Notes: quick Christmas Eve practice so you can get back to your family. Merry Christmas

Weights

3 X's

KB/DB Swings

DB/BB Bench Press

Pullups (weighted if you can do 10+ body weight)

*cable pull down if you are pull up challenged

*8-15+ reps, work hard

3 X's

DB/BB sumo deadlift to high pull (keep elbows above bar on high pull)

inverted BB row (ft. on bench or physio ball, hanging from bar, pull bodyweight to bar)

Pushup w/ world great stretch between each

*8-15+ reps, work hard

3 X's

Skaters (side to side jumps, with opp. elbow to opp. knee) :30 seconds

DB Dead Bug (with DB over head, alt. dumb bell press w/ alt. leg ext.)

DB kneeling wood chop (moving single DB from hip to opp. shoulder, like shoveling snow over shoulder)

*8-15+ reps, work hard

Tuesday, December 23, 2025

 Tuesday, December 23, 2025

Training Trip Prep

Warmup

150 + 200 Kick + 100 + 200 Kick + 50 @ :15R stretch and loosen up

12 X 25 @ 45

2 - Vert. Board from 15M to wall

2 - :10 Vert. Kick + 8 kicks off wall uh2o

300 + 200 + 100 Pull @ :30R

Main Set

Main Group

3 X [2 X 100 Kick @ 1:30] @ 5:00

4 X 25 uh2o @ 1:15

2 X [3 X 25 uh2o @ 40] @ 3:00

3 X [2 X 25 @ 30] @ 2

2 X [3 X 25 uh2o @ 40] @ 3:00

4 X 25 uh2o @ 1:15

3 X [2 X 100 Kick @ 1:30] @ 5:00

*all Best Effort, keep the effort high and the times low.

D-Crew

3 X [2 X 100 Kick @ 1:30] @ 5:00

[4 X 100 @ 1:15] @ 6

2 X [3 X 50 @ 40] @ 3

3 X [2 X 75 @ 50(55)] @ 3

2 X [3 X 50 @ 40] @ 3

[4 X 100 @ 1:15] @ 6

3 X [2 X 100 Kick @ 1:30] @ 5:00

300 Pull + 200 Kick + 300 Pull + 200 Kick + 300 Pull @ :30 Stretch it out and recover

Notes: Heck of a Kick Set. FL-BK-BR can do all the 25's underwater, BR can do uh2o swim or kick. Sprint FR can add some surface swimming as long as you push your underwaters to MP or 15M and use your top end speed at the surface. The Beginning and ending 100's are Board Kick. D-Crew has a nice variation where you can get some good short rest repeats and keep the quality up.

Monday, December 22, 2025

 Monday, December 22, 2025

Training Trip Prep

Warmup

8 X 75 + 16 X 25 + 8 X 75 @ 1:15-45

*loosen and stretch on the 75's

25's = sculling on the odd's, rotate different positions

Even's - rotate IMO, use favorite drill on each stroke

Main Set

50 + 25 + 50 + 100 EZ @ 40-3:00 

75 + 50 + 75 + 100 EZ @ 60-3:00

50 + 75 + 75 + 50 + 100 EZ @ 60-3:00

4 X 75 or 100's + 100 EZ @ 1:15-3:00

50 + 75 + 75 + 50 + 100 EZ @ 60-3:00

75 + 50 + 75 + 100 EZ @ 60-3:00

50 + 25 + 50 + 100 EZ @ 40-3:00

*D-Crew - do all 50's, all 75's and the 100's on the pattern, not 50-25-50....

Notes: A nice FAST-EZ pyramid today, you get a 2, 3, 4, 5, 4, 3, 2 minutes of FAST, intense swimming with a consistent 3:00 of rest throughout. Should be set up for a good challenge and allow you to keep the quality high.

Weights (Monday or Tuesday)

3 X's

DB/BB Front Squat to Push Press (hold position at top for a good controlled :02)

Pushups (as many as possible, try to get 100, even if you have to finish on knees)

Pullups (as many as possible)

3 X's

DB Lunge (5-8 ea.)

Kneeling MB throw, explosive (8)

DB (10-20lb) Bent I-Y-T's

3 X's

DB single arm snatch from floor (holst position at top for :02)

Plate loaded (45lb) rollup

kneeling MB slam (8-12)