Wednesday, July 1, 2026

 Wednesday, July 1, 2026

Summer Training Block

Warmup

200 FRIM + 16 X 25 IMO drills + 8 X 25 IMO @ own sendoff

Main Set

16 X 25 FL @ 30 build strong butterfly muscles

8 X [50 FR + 25 BK] @ 40-30 (hit the tempo on the Backstroke while keeping HR up

8 X [3 X 25 BR @ 30] @ 2

#1 - uh2o BR swim; #2 - Tarzan w/ flutter kick and high tempo; #3 - Swim

16 X 25 3 FR - 1 FL @ 30

*keep uh2o kicks to at least MP and hit the tempo on the FL

Notes: Great IM set with some details to figure out to get the most out of the set.

Tuesday, June 30, 2026

 Tuesday, June 30, 2026

Summer Training Block

Warmup

300 S-K-S + 12 X 50 K-S; S-K + 300 S-K-S @ own sendoff

*loosen up

16 X 25 @ own sendoff

2 X's through:

2 - single leg side kick (slow)

2 - side fly (exaggerate)

2 - superman kick

2 - 6-10 uh2o kicks

*work on the kicking skills

Main Set

3 X [4 X 75 FAST Board Kick + 4 X 25 Swim lowest stroke count] @ 1:15-30

3 X [4 X 25 uh2o FAST + 4 X 75 Swim (at least to MP off every wall] @ 45-1:30

Notes: tricky leg set to get right, dial in the specifics to get the most out of this set

Monday, June 29, 2026

 Monday, June 29, 2026

Summer Training Block

Warmup

200 + 400 Pull w/ Fins, Paddle, Snorkle + 200 Kick @ own sendoff

*stretch

24 X 25 @ own sendoff

Rotate - sculling + drill + lowest stroke count

Main Set

24 X 150 @ 1:50-2:30 (keep rest interval to 10-15 seconds)

6 FREE - steady, only going as fast as you can hold stroke count

6 - 25 FL-50BK-50BR-25FR - or single stroke pattern, keep effort steady

6 - Odd - S-K-S; Even - K-S-K on same sendoff, Even's should be slightly stronger

6 - E-F-E-E-F-E (two big efforts to close it out)

Notes: keep it steady and strong today, rest interval should be short, but no huge matches to burn. Two bigger efforts at the end to close it out, but under control

Friday, June 26, 2026

 Friday, June 26, 2026

Summer Training Block

Warmup

Any equipment you want:

150 + 2 X 175 + 200 + 2 X 175 + 150

*stretch it out

8 X 25 @ own sendoff

*sculling pattern

12 X 25 @ own sendoff

*stroke skills (single and double arm patterns)

8 X 25 @ own Sendoff

Odd - wall out to 3 touch spin w/ no wall

Even - MP to 3 touch turn + 45 degree plunge

Friday Fifteen

20 X 50 @ 45

Every 4th AS FAST AS POSSIBLE!

Thursday, June 25, 2026

 Thursday, June 25, 2026

Summer Training Block

Warmup

3 X [150 stretch + 6 X 25] @ own sendoff

*use 25's for some drill, kick, and rev up's to get ready for some fast speeds

Main Set

18 X High Velocity Swims @ 1:30

6 MP build to 3 touch turn + FAST to the far flags

6 full 25's w/ fins

6 dive to far flags w/ no flags

D-Crew

5 X [3 X 75 + 75 EZ] @ 1:10-1:30

Notes: Hit your highest speeds and paces

Tuesday, June 23, 2026

 Tuesday, June 23, 2026

Summer Training Block

Warmup

300 S-K-S + 3 X [2 X 50 + 2 X 25] + 300 K-S-K @ own sendoff

50's in middle are with Board, 25's are on side or BK

12 X 25 @ own sendoff

rotate - single leg side kick; :20-30 vert. kick; Side FL; uh2o slow to fast tempo

Main Set

2 X's:

2 X 50 + 100 EZ @ 45-2:30

2 X 75 + 100 EZ @ 1:15-2:30

2 X 100 + 100 EZ @ 1:30-3

*all Board Kick, go get the 50-100's

300+ of ez swimming to get some blood back in the upper body

8 X [2 X 25 uh2o + 50 EZ] @ 30-2

Notes: Hit the legs hard today!

Wednesday, June 24, 2026

 Wednesday, June 24, 2026

Summer Training Block

Warmup

400 FRIM + 16 X 25 IMO + 400 FRIM @ own sendoff

*any equipment allowed, and may add drills

Main Set

12 X 100 IM @ 1:40

4 X 25 IMO @ 45 FAST

8 X 100 BK-BR @ 1:30

8 X 25 IMO @ 45 FAST

6 X 100 BR-FR @ 1:20

12 X 25 IMO @ 45 FAST

4 X 100 FL @ 2

16 X 25 IMO @ 30 FAST

Notes: All the strokes and muscles getting worked in the middle of the week