Monday, July 20, 2026

 Monday, July 20, 2026

Summer Training Block

Warmup

500 (kick middle 100) + 600 Pull (scull every 5th) + 500 Kick 2nd/4th 100

@ own sendoff, stretch it out

12-18 X 25 @ own sendoff

Alt. sculling and connection drills by 25, use any equipment necessary

Main Set

2 X [2 X 125 + 2 X 100 + 2 X 75 + 2 X 50] @ 1:30-1:20-1:10-1:00

FR - keep it smooth

4 X [2 X 25 + 50 + 2 X 25] @ 45

1st 25's = Board Kick going Vert. board from MP to flags

50 = stroke

Last 25's = uh2o kicking

8 X 75 @ 1:30

*strong, tight Descend by 2's

Notes: take your time to stretch it out during warmup. Then get in your groove at the beginning of the main set, keep it steady, then put some power into the legs and get some good short reps with some stroke and uh2o's, then use the 75's to bring it home with a nice tight descend.

Friday, July 17, 2026

 Friday, July 17, 2026

Summer Training Block

Warmup

3 X 150 Swim

4 X 125 Kick middle 25

5 X 100 Pull

6 X 75 mixed stroke or IM pattern

@ own sendoff, take it slow

Main Set

Friday Fifteen

30 X 25 @ 30 Odd - FAST!!!; Even - EZ

Notes: what can you hold on the FAST 25's go for it!

Thursday, July 16, 2026

 Thursday, July 16, 2026

Summer Training Block

Warmup

24 X 50 @ 55

6 Loosen, 6 K-S;S-K, 6 IMO-FR, 6 Fast to far flags

Main Set

3 X wall to far flags @ 1:30

1 X 50 @ 3:30

3 X wall to far flags w/ fins @ 1:30

1 X 50 w/ fins @ 3:30

3 X flags to far wall @ 1:30

1 X 50 

D-Crew

3 X 50 @ 1:30

1 X 100 @ 3:30

3 X 75 @ 1:30

1 X 150 @ 3:30

3 X 50 @ 1:30

1 X 200

Notes: Good Patterns for some FAST repeats!

Wednesday, July 15, 2026

 Wednesday, July 15, 2026

Summer Training Block

Warmup

200 FRIM + 100 IM + 200 FRIM + 100 IM + 200 FRIM @ own Sendoff

*stretch it out

24 X 25 @ own sendoff

6 each stroke, IM order, may add some sculling as well

Main Set

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

24 X 50 @ 50

Rotate FL-FR; FR-BK; BR-FR

*push the stroke, stay quiet on the FR

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

Notes: strong effort throughout, the middle of the set, you should push/surge on the stroke.

Tuesday, July 14, 2026

 Tuesday, July 14, 2026

Summer Training Block

Warmup

4 X [150 + 3 X :30 second vert. kick + 6 X 25 uh2o to side kick at 15M] @ own sendoff

Main Set

5 X [3 X 25 + 75 + 2 X 100 + 150] @ 40-1:30-2-3

*25's are uh2o FAST, 75 is swim with uh2o to MP-15M off every wall, 100's are best 2 board kick's you got, make it a pair, 150 is also swim, going to MP-15M off EVERY wall

Notes: the 25's underwater and the 100's are easy to get the effort up, the true test of this set is if you can do the 75 and 150 the right way, carrying your un2o's off of every wall.

Monday, July 13, 2026

 Monday, July 13, 2026

Summer Training Block

Warmup

3 X 600 @ :30R

#1 - Kick every 5th; #2 - Pull, scull every 5th; #3 - 75 Swim + 50 Kick

12 X 25 @ own sendoff

*6 single arm drills (FR/BK)

*6 double arm drills (BR/FL)

Main Set

2 X 150 + 2 X 200 + 2 X 250 @ 2-2:30-3

50 EZ @ 3:00

6 X 150 @ 2:20 (Odd - S-K-S; Even - K-S-K)

50 EZ @ 3:00

6 X [5 X 25 @ 25] @ 3:00

*use short repeats for good strokes, tempo and walls

Notes: 3 parts of the main workout, part I works a little overdistance, especially for non-distance folks, but don't be afraid to train your weekness, middle section gets the legs involved, and then we get to the finish line using some short repeats to get the quality up with strokes, tempo, and uh2o's.

Friday, July 10, 2026

 Friday, July 10, 2026

Summer Training Block

Warmup

2 X 300 Fins & Paddles + 300 Kick + 2 X 300 Pull @ own sendoff

*stretch it out

12-18 X 25's @ own sendoff

6 sculling pattern, 6 favorite skills, 6 F-E

Friday Fifteen

20 X 50 @ 45

BRING IT! on Even's: #2 = FAST 1st 25; #4 = FAST full 50

D-Crew

8 Best avg. + 4 active Recovery + 8 Best Avg.

Notes: Execute the game plan, make it count!