Calvin College Summer Workouts: 2026

Monday, June 22, 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

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

Monday, June 22, 2026

Summer Training Block

Warmup

3 X 100 Swim + 3 X 150 K-S-K + 3 X 100 Pull @ own Sendoff

*stretch

8 X 25 @ own sendoff

*sculling pattern

12 X 25 @ own sendoff

Stroke drills (single and double arm pulling patterns)

8 X 25 @ own sendoff

Odd - from wall go out to 3 touch turn w/ no wall

Even - From MP, set up for 3 touch turn to 45 degree plunge from wall

Main Set

5 X [75 + 50 + 75] @ 60

*steady, hold same stroke count, smooth throughout

3 X [75 + 125 + 75] @ 1:30

*hold same stroke count as above for 75's, make a strong push on the 125's, how few strokes can you add?

75 X 100 Kick + 75 + 100 Kick + 75 + 100 Kick + 75 @ 1:15-2:00

*w/ FINS & Paddles, 75's really stretch it out, 100's 25 side FL, 25 FL on BK, 25 Side FL, 25 superman flutter

4 X [[3 X 25 @ 25] @ 2]

*put together some short repeats together that pass the quality test

Notes: Nice way to start the week, should have plenty to think about, and keep yourself engaged.

Friday, June 19, 2026

Summer Training Block

Warmup

4 X 225 @ own sendoff w/ Fins and Paddles and Snorkles

4 X 75 Kick @ own sendoff loosen up

20 X 25 @ 30

4 EZ - 1 F

3 EZ - 2 F

2 EZ - 3 F

1 EZ - 4 F

F = stronger, move well

Friday Fifteen

[3 X 50 @ 40] @ 3

[2 X 75 @ 60] @ 3

[3 X 50 @ 40] @ 3

[2 X 75 @ 60] @ 3

[3 X 50 @ 40] @ 3

3 of a kind and 2 of a kinds!

Notes: Use your best strategy to put together your fastest 3 of a kind and 2 of a kinds!

Thursday, June 18, 2026

Summer Training Block

Warmup

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

150 = stretch

25's = Kick, drill, rev it up

Main Set

18 X High Velocity Swims @ 1:30

#1 - Dive to far flags; #2 - Flags to far wall; #3 - rest

*keep it simple today, and take a little extra rest

D-Crew

2 X 75 + 50 EZ @ 1:30

2 X 100 + 50 EZ @ 1:30

2 X 125 + 50 EZ @ 1:30

2 X 50 + 50 EZ @ 1:30

2 X 75 + 50 EZ @ 1:30

2 X 100 + 50 EZ @ 1:30

Notes: Get up to your highest speeds and beyone!

Wednesday, June 17, 2026

Summer Training Block

Warmup

9 X 100 @ own sendoff

3 FR, 3 FRIM, 3 IM

16 X 25 @ own sendoff

2 Kick, 1 drill, 1 swim IMO

Main Set

12 X 75 FL-FR @ 1:20

4 last 25 FL, 4 1st 50 FL, 4 Last 50 FL

12 BK-BR @ 1:20

4 25BK-50BR, 4 50BK-25BR, 4 alt. BK-BR by 75

12 IM Pattern @ 1:20

4 IMO, 4 alt. FL-BK-BR; BK-BR-FR, 4 IMO

2:00 Rest

200 IM to Finish

Notes: Some general conditioning using all the stroke muscles and all the muscle patterns.

Tuesday, June 16, 2026

Summer Training Block

Warmup

500 + 300 + 100 @ own sendoff

Kick every 5th, 3rd, every 25, stretch it out!

12-18 X 25's working on the kicking skills @ own sendoff

3 rounds of :30 vert. kick working on the paint brush movement of kick

3 single leg side kick, get to the number 4 with each leg

3 superman flutter kick with a kick board "press" to help with hallow body hold

3 side FL

3 uh2o for 6-8 kicks

Main Set

15 X 100 @ 1:45

3 Kick + 2 Swim + 4 Kick + 1 Swim + 3 Kick + 2 Swim

*Kicks are with Board, Desc. the 3's 1-3, the 4's are E-F-E-F, the swims are all strong with big kick and consistent uh2o's to same distance off all 4 walls

16 X 25 @ 45-60 uh2o

*Hold speed and kick count

12 X 75 w/ Fins & Paddles @ :10R to get some ez touches and some aerobic swimming in on the back end of a good leg day.

Notes: Work at having a good plan and putting together some good numbers.

Monday, June 15, 2026

Summer Training Block

Warmup

250 + 350 + 250 Kick middle 50's @ own sendoff

*stretch it out

12 X 25 Plunge progression @ own sendoff

3 - 45 degree plunge from wall (strong, penetrating)

3 - Plunge for distance (hold horizontal body position)

3 - Plunge for 2 seconds + 3 dolphin kicks + plunge for distance

3 - Plunge for 2 seconds + dolphin kicks to surface + single pull + side kick

*feel free to do 16-20 by doing 4-5 of each round

Main Set

2 X [200 + 3 X 100 + 200 + 2 X 100 + 200 + 100] @ 2:20-1:40-2:30-1:30-2:40-1:20

2 X 100 + 2 X 25 + 2 X 100 + 2 X 25 + 2 X 100 @ 1:40-40-1:40-40-1:40

*100's = Good old' fashion board kick

*25's = No Board, Fly on side or back

1:00 to add FIN's and Paddle's

16 X 50 @ 45

Odd = 25 superman kick + 25 swim w/ overkick

Even = 25 Side FL + 25 swim FL

Notes: Bigger Monday to get some volume in early in the week. Keep the sendoff short, keep the effort study, no huge efforts today, just stay on schedule and stay in the right zone. Adding the fins and paddles to bring in some tired legs to the finish line.

Friday, June 12, 2026

Summer Training Block

Warmup

6 X 150 @ own sendoff middle 50 BK or BR

6 X 150 @ own sendoff Pull

6 X 150 @ own sendoff middle 50 Kick

*keep it slow, stack up some slow, quiet, long strokes

Friday Fifteen

13 X 50 @ 45 what can you hold (time and stroke count)

100 EZ @ 3:15

200 FAST

Notes: don't skimp on the warmup, it is longer, but it will do you good, then put together a good set of 50's. The main set is designed to put up 10 minutes of 50's, followed by an active recovery, followed by a 2:00ish effort to see how close you can get to your 50 average.

Thursday, June 11, 2026

Summer Training Block

Warmup

4 X 250 @ :30R

STRETCH + K-S-K-S-K + Pull + K-S-K-S-K

12 X 25 @ own sendoff

4 variable sprints to rev it up

4 variable sprint kick to rev up legs

4 Flags to wall to 3 touches - rev it up through the turns

Main Set

18 X High Velocity Swims @ 1:30

6 build to MP + flip + 4-6 dolphin kicks + High Velocity to the Wall

*this is out to MP and back the direction you came from

6 Flags to wall to MP (3+ touches) (through turn)

6 Dive to Far Flags

D-Crew

3 X [100 + 75 + 150 + 75 + 100] @ 1:30-1:30-3:00-1:30-1:30

*Hold Best Avg.

Notes: Hit your highest speeds for your shortest events!

Wednesday, June 10, 2026

Summer Training Block

Warmup

150 + 2 X 75 + 6 X 25 @ own sendoff

*stretch

Paddles + snorkle w/ buoy or fins

2 X 200 + 2 X 175 + 2 X 150 + 2 X 125 + 2 X 100 @ :15R

*slow and quiet, lowest stroke count

Main Set

12 X 75 @ 1:15 alt. 1st/last 50 BK

12 X 25 FL @ 35

12 X 75 @ 1:15 alt. 1st/last 50 BR

12 X 25 FL @ 30

12 X 75 @ 1:15 Odd - BK-BR-FR; Even alt. BK and BR

12 X 25 FL @ 25

5:00 Rest

200 IM putting it all together, execute a uh2o strategy, tempo, and race strategy

Notes: Using all the muscle groups today as we hit all the strokes and build some stroke endurance. Challenge yourself to put together a well swum 200 IM to finish it out!

Tuesday, June 9, 2026

Tuesday, July 9, 2026

Summer Training Block

Warmup

100 + 3 X 50 IMO-FR + 200 Kick + 3 X 50 IMO-FR + 100 @ own sendoff

*stretch

6 X 25 @ own sendoff side fly (loosen spine, exaggerate kick)

6 X :30 vert. Kick @ :30R (use both sides of legs)

6 X 25 Build to Vert. Board from MP to flags @ own sendoff

6 X 25 paddle and snorkle hallow body hold kick @ own sendoff

Main Set

400 IM Kick @ 8:00

FL - on side; BK - on Back; BR - w/ board; FR - w/ board

6 X 25 uh2o @ 50

[5 X 100 Kick @ 1:30-45] @ 9

6 X 25 uh2o @ 40

3 X 100 Kick @ 3:00

3 X [2 X 25 @ 3 breaths at wall] @ 1:30

3:00 of EZ kicking and Swimming

100 swum going MP to 15M off every wall

Notes: Legs and uh2o work!

Monday, June 8, 2026

Summer Training Block

Warmup

150 + 250 K-S-K-S-K + 350 Pull + 250 K-S-K-S-K + 150 @ own sendoff

*Stretch

18-24 X 25 @ own sendoff

mix sculling and drills of all sculling positions and stroke drills

Main Set

3 X [75 + 50 + 75 + 50 + 75] @ 60-60-70-80-90

FR - Hold good pace, with stroke count and uh2o kicks from wall

*Don't go any Faster than you can hold stroke count throughout

2 X 125 + 100 Kick + 2 X 125 + 100 Kick + 2 X 125 + 100 Kick @ 1:30-2:00-1:30-2:00-1:30-2

*best pair on the 125's and Descend the 100's Kick 1-3

3 X's [5 X 50 + :40 Rest + 4 X 50 + 1:00 Rest + 3 X 50 + :30 Rest] @ 40-45-50

*hold best avg., may mix in stroke or IM pattern

Notes: Great Challenge today! Be specific, total set is about an hour. Start with holding your stroke count, there is some rest built in there to do that, then double up on some 125's while working some legs into the mix (D1-3!!), then finish with some groups of 50's with some space in between to keep the short repeats high quality.

Friday, June 5, 2026

Summer Training Block

Warmup

2000 Minimum warmup on the house

*any way you want to do it, stretch it out, work on some skills, and build up the HR to be ready for the Friday Fifteen

Friday Fifteen

12 X 50 @ 45 (2 EZ, 1 FAST)

6 X 50 @ 60 (1 EZ, 2 FAST)

*what can you hold on the FAST 50's? Go for it!

Notes: Pretty doable way to finish the work week with a BANG! Get after those fast 50's!!!

Wednesday, June 3, 2026

Thursday, June 4, 2026

Summer Training Block

Warmup

24 X 50 @ ?

6 loosen, 6 K-S, 6 IMO-FR, 6 Strong first 6-8 touches off 1st 25

Main Set

18 X High Velocity Swims @ 1:30

6 Kick from flags to far wall (no wall start), use board or paddles and snorkle

6 wall to far flags

6 full 25's w/ fins and paddles

D-Crew

3 X [2 X 25 + 50] @ 1:30

3 X [2 X 50 + 75] @ 1:30

Notes: A popular day, hit your highest speeds, D-Crew gets some short repeats to set yourselves up for some good 50's and 75's.

Wednesday, June 3, 2026

Summer Training Block

Warmup

250 Loosen, middle 50 Kick

4 X 125 + 6 X 75 + 8 X 25 @ own sendoff

*Pull w/ fins - slow/quiet, good connections

16 X 25 4IMO @ own Sendoff

#1 - scull, #2-3 - drills, #4 - Swim

Main Set

3 X [3 X 100 IM @ 1:20] @ 5

*Descend by round 1-3, last round avg. is fastest avg.

2 X 200 IM @ 4:00

16 X 25 @ 30

2 X 200 IM @ 4:00

3 X [3 X 100 @ 1:20] @ 5

Rd. 1 = FL-BK-BR by 100; Rd. 2 = FL-BK by 50; Rd. 3 = BR-FR

*hold best avg./effort

Notes: great IM set to work through all the strokes and use all the muscles today. The set starts and ends with some rounds of 3 X 100's, in the middle there are some 200IM's on a generous interval for quality control mixed with some short repeats, again for quality control. This workout will up your fitness for sure!

Tuesday, June 2, 2026

Summer Training Block

Warmup

3 X 300 @ own Sendoff

#1 = swim; #2 = S-K-S; #3 = K-S-K stretch out the legs

12-18 X 25 @ own sendoff

*work on kicking skills

#1 - single leg side kick: #2 - side FL;#3 - superman deep kick; #4 - uh2o or BR

Main Set

5 X [2 X 100 @ 1:30] @ 4 (stack some good pairs of 100's together

*Board Kick

16 X 25 @ 1:15

Odd - uh2o DPK; Even - FAST uh2o

10 X 75 @ 2:00 choice of stroke

*maintain same uh2o distance off all 3 walls, MP? 15M

*giving you enough time to have a chance to add up some good uh2o's

Notes: Loosen up, and work on some kicking skills, then you got 20 minutes of some good board kick, plus 20 minutes of uh2o work, then finish it off by putting it in together with the swimming/stroke

Monday, June 1, 2026

Summer Training Block

Warmup

9 X 150 @ own sendoff

3 Swim + 3 K-S-K + 3 Pull (stretch it out)

12-18 X 25's @ own sendoff

alt. sculling and drilling

Main Set

12 X [100 + 75 Kick] @ 1:20 Strong, Consistent, Steady effort

32 X 25 @ 30 (6FL-2FR-6BK-2FR-6BR-2FR-8IMO)

12 X 50 @ 60 alt. Kick/swim

Kick = strong; Swim = P200+2 w/ good form.

Notes: Monday's in the summer will feature some good 1 hour conditioning sets. Start with 30 minutes alternating swimming and kicking, finding a good rhythm, then use some short repeats to move through some strokes, then finish a good round of 50's that look good.

Thursday, May 28, 2026

Friday, May 29, 2026

Summer Training Block

Warmup

300 + 250 S-K-S-K-S + 300 Pull + 250 K-S-K-S-K + 300 Pull @ own sendoff

*stretch

12-18 X 25's sculling and drilling @ own sendoff

Friday 15

[3 X 100 @ 1:20] @ 5

[3 X 50 Kick @ 1:20] @ 5

3 X 100-125-150 @ 1:40 (add a 25 by round)

Notes: get loosened up for a short and sweet Friday Finisher. Get out to a great start with the first 3 100's, then cut it loose on the legs in the middle and then it's firework time as you go 100 to 125 to 150 to the finish line.

Thursday, May 28, 2026

Summer Training Block

*sorry for missing a couple this week, will be back in country next week!

Warmup

24 X 75 @ own Sendoff

6 loosen + 6 Kick (side-side FL-Board w/ V.B from MP to flags) + 6 IM pattern + 6 alt. 1st/last 25 FASTER

Main Set

18 X High Velocity Swims @ 1:30

6 as 1 shooter + wall to MP uh2o

6 wall to far flags with spin under flags

6 25's wall to wall with fins

D-Crew

3 X [125 + 100 + 75 + 50 + 2 X 25] @ 1:30

*As FAST as possible

Notes: hit your best skills at your highest speeds

Tuesday, May 26, 2026

Summer Training Block

Warmup

250 + 2 X 150 + 250 @ own Sendoff

Kick Middle 50's

12 X 25 @ own Sendoff

alt. single leg side kick + side FL + uh2o (8-10 kicks from wall)

Main Set

[3 X 100 Kick @ 1:40] @ 6

4 X 25 uh2o @ 45

[3 X 100 Kick @ 1:35] @ 6

[3 X 25 uh2o @ 30] @ 2

3 X 100 Kick @ 1:30] @ 6

[2 X 25 uh2o @ two breaths on wall] @ 2

4 X 25 @ 30

6 X 25 @ 40

8 X 25 @ 45

*all 25's are uh2o to 15M plus stroke of choice

Notes: work through some board kicking and transition into some good 25 repeats from the wall

Thursday, May 21, 2026

Spring Training Block

Warmup

2 X 200 + 3 X 100 K-S + 12 X 25 Variable Sprint @ own interval

12 X 25 turn progression @ own sendoff

#1 - wall kick + 45 degree plunge

#2 - 3 touch turn + 45 degree plunge

#3 - 3 touch turn + kick out to 3 touch breakout

#4 - MP dolphin dive to 3 touch finish

Main Set

18 High Velocity Swims @ 1:30

#1 - no wall start (under flags) to 3 touch flip to 3 touch flip

#2 - MP no wall start to 3 touch turn (on wall) to 3 touch flip (no wall)

#3 - 25 build to 3 touch turn (on wall) to 3 touch breakout

D-Crew version

3 X [3 X 50 + 75 + 2 X 100] @ 1:30

Notes: Hit your highest speeds today, main group is incorporating some some spinning with and without walls.

Tuesday, May 19, 2026

Spring Training Block

Warmup

250 S-K-S-K-S + 150 Kick + 250 S-K-S-K-S @ own sendoff

*Stretch

12 X 25 @ own Sendoff

Rotate Side FL - 8-10 uh2o from wall

Main Set

6 X 150 @ :15R (choose your interval)

*50 Board Kick Flutter + 50 FL on BK + 50 uh2o to side kick (15M)

6 X [3 X 25 @ 30] @ 2:00 uh2o

6 X 50 @ 1:30 uh2o to 15M both ways

Notes: get the legs working today!

Monday, May 18, 2026

Spring Training Block

Warmup

15 X 50 + 15 X 25 @ own sendoff

5 Stretch + 5 Scull-Drill + 5 E-F-F-E-F

Main Set

15 X 75 FR @ 1:00 smooth and steady

15 X 50 @ 1:00 E-F-E-E-F-F-E-E-F-F-F-E-E-E-F

15 X 25 @ 1:00 FAST!

Notes: get into your groove early on then get some F-E repeats and then crank it on all the 25's. Feel free to mix in strokes or kick on the 50's and 25's

Friday, May 15, 2026

Spring Training Block

Warmup

100 + 200 K-S + 300 Pull + 200 K-S + 100 @ own sendoff

*stretch

18 X 25 @ own sendoff

6 sculling progression + 6 favorite drills + 6 great streamlines and 6 big touches

Friday Fifteen

10 X 100 @ 1:30

4 @ 80%, 3 @ 90%, 2 @ 95%, 1 @ 100%

*how low can you go! and how good can you make your descend!

Notes: how well can you execute a descend, feel free to do it kick or stroke and adjust the interval, but make the descend a good one.

Thursday, May 14, 2026

Spring Training Block

Warmup

100 + 25 + 125 + 25 + 150 + 25 + 125 + 25 + 100 @ own sendoff

stretch it out on the 100-150's; build or Desc. the 25's

? X 25's and floating working on body position (reverse hallow body hold)

*both hands on board, one hand on board, toes on gutter, use other props as needed

Main Set

18 X High Velocity Swims @ 1:30

6 Flags to 5 touches starting facing opposite direction (spin either direction)

6 Flags to Flags facing same direction (dolphin dive start)

6 wall to wall with fins and paddles

D-Crew

4 X 50 + 2 X 75 + 3 X 50 + 3 X 75 + 2 X 50 + 4 X 75 @ 1:30

*FAST!!

Notes: hit your fastest speeds and paces!

Wednesday, May 13, 2026

Spring Training Block

Warmup

200 + 3 X 100 FRIM + 12 X 25 IMO @ own sendoff - Stretch it out

16 X 25 400 IMO 2 Kick, 1 drill, 1 swim @ own sendoff

mix in your favorite kicking and stroke drills as you like

Main Set

2-3 X's

4 X 150 BK-BR-FR @ 2:15

12 X 25 FL @ 25-35

Notes: keeping it simple this week, keep the effort steady and strong from start to finish, no huge efforts.

Tuesday, May 12, 2026

Spring Training Block

Warmup

600 Kick every 3rd 50 Stretch it out

12 X 25 alt. Single leg side kick; side FL, and 8-10 uh2o kicks on own sendoff

Main Set

10 X 100 Board Kick @ 1:45-2:00

*3-6-9 FAST, others keep moving

10 X 25 uh2o @ own sendoff

3 no fins, 4 FINS, 3 no fins

*All FAST

D-Crew

instead of 25's

12 X 75 K-S @ 1:10 alt. 1st/last 50 Kick,

*25 swim is w/ BIG 6 beat overkick, big tall strokes

Notes: good leg day, pretty simple equation to solve

Sunday, May 10, 2026

Monday, May 11, 2026

Summer Training

Warmup

4 X [3 X 75 + 3 X 25] @ own sendoff

*stretch it out, use the 25's to polish off your streamlines and longest strokes

2 X [2 X 100 Board Kick + 4 X 25 uh2o] @ own sendoff

*get some blood flowing in those leg muscles

12 X 25 @ own sendoff

*alt. scull-drill

Main Set

4 X [5 X 50 @ 40] @ 4

3 X [3 X 75 @ 60] @ 4

2 X [2 X 125 @ 1:30] @ 4

4 X 100 @ 2:00

Notes: Nice set to work on your ez speed, strategy and control. The goal is to execute some 5 of a kinds on the 50's, 3 of a kind on the 75's, 2 of a kinds on the 125's and 4 of a kind on the 100's. That means all the same time, for example, 5 26's on the 50's..... You get rewarded with a little extra rest between each round. Great challenge for all training groups to get the week rolling.

Friday, May 8, 2026

Spring Training Block

Warmup

3 X 500 @ own sendoff

#1 - kick every 5th 25

#2 - Side FL + 6 uh2o kicks from wall + double arm back + 50 FR (4 X's)

#3 - Pull - scull every 5th 25

12 X 25 @ 30 Rev it up on #3-6-9-12

Friday Fifteen

100 + 125 + 150 @ 5:00

*Can you keep the 1st 100 the same time? and extend the speed/pace?

D-Crew

300 + 350 + 400 @ 5:00

*Can you keep the 1st 300 the same time? and extend the speed/pace?

Notes: Friday's are for a little challenge, have a strategy, and finish the week well.

Thursday, May 7, 2026

Spring Training Block

Warmup

4 X [3 X 75 + 3 X 25] @ 1:20-40

Rd. 1 = stretch

Rd. 2 = K-S and uh2o kicking

Rd. 3 = scull-drill-swim and F-E-F

Rd. 4 = D1-3 and E-F-E

Main Set

18 High Velocity Swims @ 1:30

3 X's:

2 X :10 Board Kick BLAST

2 X flags to far wall (no wall start plus big finish)

2 X wall to far flags (uh2o to 15M plus 3 touch)

D-Crew

2 X 50 + 2 X 25 + 2 X 75 + 2 X 25 + 2 X 100 + 2 X 25 + 2 X 75 + 2 X 25 + 2 X 50

@ 1:30 FAST!!!

Notes: hit your highest speeds today!

Wednesday, May 6, 2026

Spring Training Block

Warmup

150 + 6 X 25 RIMO (no FR) + 150 Kick + 6 X 25 IMO (no FR) + 150 @ own sendoff

*stretch

12 X 25 @ own sendoff

Odd - sculling sequence; Even - stroke sequences

Main Set

15 X 50 BK-BR @ 50

20 X 25 @ 30 every 4th FL

15 X 50 @ 50 Odd BK; Even BR

20 X 25 @ 30 every other FL

15 X 50 @ 50 3 BK; 3 BR

20 X 25 @ 30 2 FR; 3 FL

Notes: Get stretched out and then work through all the strokes and keep the rest shorter. Effort should be steady from start to finish, with the FLY keeping you honest.

Tuesday, May 5, 2026

Spring Training Block

Warmup

3 X 50 + 4 X 50 K-S;S-K + 4 X 25 side FL + 4 X 50 K-S;S-K + 3 X 50 @ own sendoff

*stretch, think cat-cow stretch on side fly (open up the spine)

6 X [3 shooters from bottom + 1 wall to 3 touches at 15M] @ 1:00R

*go vertical, and then take it horizontal

Main Set

6 X [2 X 25 uh2o @ 20-30] @ 2:00

*be FAST, back to back uh2o

6 X [2 X 75 @ 1:15] @ 3:00

*board Kick

*two of a kind, fastest pair of 75's you can hold

3 X 50 @ 90 FAST uh2o to 15M both ways

Notes: solid leg day, work on some really good uh2o repeats, then hammer out some back to back 75's with a good old fashion kick board, and then finish with some 50's going 15M both ways.

Sunday, May 3, 2026

Monday, May 3, 2026

Spring Training Block

Warmup

250 + 3 X 150 S-K-S + 5 X 50 @ own sendoff (stretch)

8 X 25 sculling progression

8 X 25 kicking alt. single leg side kick and side fly

8 X 25 3 touch turns working on taking them out to 15M

*all on own sendoff, take your time

Main Set

8 X 125 Pull @ 1:45 Start slow, long and pretty

2 X 100 Board Kick + 2 X 100 Swim + 2 X [2 X 25 uh2o @ 45] + 2 X 100 Swim + 2 X 100 Board Kick

@1:30

2:00 Extra Rest

[50 + 75 + 25 + 25 + 75 + 50] @ 1:30 FAST

Notes: Take your time stretching it out and working on some sculling, kicking and turn skills to get the momentum going on a Monday. The main set starts with some, slow quiet swimming, then get into some good strong swims in the "middle" row of the set with the kick/swim pattern and then give yourself an extra 2 minutes so that you can get 6 really good repeats to close things out.

Friday, May 1, 2026

Spring Training Block

Warmup

4 X 75 stretch + 4 X 125 Indy IM (middle 25 Kick) + 4 X Kick 1st/last 50 @ own sendoff

12 X 25 @ 45 1st 8 scull-drill, last 4 variable Spring

Friday Fifteen

4 X 75 D1-4 + 10 X 25 FAST + 4 X 75 E-F-E-F @ 1:15-30-1:15

*25's = max speed and hold stroke count and kick count

Notes: After warmup, Start with a nice tight descend with the first group of 75's, then dig in and throw down some great short repeats, then finish with a couple exclamation points with the last 2 75's. give it a go, end the week with some great swimming.

Wednesday, April 29, 2026

Thursday, April 30, 2026

Spring Training Block

Warmup

300 + 200 Kick + 12 X 25 long strokes and streamlines @ :15-30R Stretch

12 X 25 @ own sendoff

4 plunge for distance and stay horizontal all the way until surface touch

4 plunge-kick-plunge (add 2-3 kicks and return to plunge)

4 spirals (2-3 kicks on stomach, right side, back, left side, then plunge)

*play with body shape and position underwater

8 X 25 Variable Sprints @ 45

Main Set

18 high velocity swims @ 1:30

2 X's

3 Vert. Kick BLASTS for :10 hands in streamline

3 uh2o BLASTS from wall thru 15M (don't worry about breakout)

3 wall to far flags (good transition to swimming at 15M)

*2nd time through from dive on last 6

D-Crew

6 X [25 + 50 + 75] @ 1:30

*50 is board kick

25 and 75 is FAST as possible

Notes: hit your highest speeds, work on some uh2o body shapes and positions during warmup.

Wednesday, April 29, 2026

Spring Training Block

Warmup

200 + 12 X 25 RIVO + 200 Kick @ :15-30R Stretch

8 X 25 @ 45 alt. FR/BK side-stack-send

8 X 25 @ 45 alt. BR/FL work on two hand connection to chin and to head.

Main Set

12 X 75 @ 1:10-20

4 alt. 1st/last 25 FL

4 alt. 1st/last 50 FL

4 FL

12 X 75 @ 1:10-20

4 50BK-25BR

4 25BK-50BR

4 50BR-25FR

12 X 75 @ 1:10-20

alt. FL-BK-BR; BK-BR-FR

*3rd 25 is always FAST!! Big BR and FR split!

Notes: Good stroke day, build the FL muscles to begin with and then rotate through with some fast last 25's to close things out.

Tuesday, April 28, 2026

Spring Training Block

Warmup

3 X 150 @ :30R Stretch

S; S-K-S; K-S-K

16 X 25 @ 45

4 Side FL (exaggerate)

4 Superman Kick - Deep Kick (hands on kickboard, hollow body hold)

4 uh2o - 8 big kicks for distance

4 uh2o to side kick at 15M D1-4

Main Set

[3 X 100 Board Kick @ 1:40] @ 6

[2 X 100 Board Kick @ 1:30] @ 5

100 Board Kick @ 4

*Best Avg.

25 uh2o @ 1:00

[2 X 25 uh2o @ 45] @ 2

[3 X 25 uh2o @ 30] @ 3

[4 X 25 uh2o @ 25] @ 4

[3 X 25 uh2o @ 30] @ 3

[2 X 25 uh2o @ 45] @ 2

25 uh2o

3 X 50 @ 1:30

*uh2o to 15M both ways

Notes: leg day

Monday, April 27, 2026

Spring Training Block

Warmup

150 S-K-S + 250 K-K-S-K-K + 150 S-K-S @ :30R Stretch

3 X 300 Pull (25Skull+50Swim) @ :30R

8 X 25 @ 45 favorite drills and skills

*shake the rust off from the weekend

Main Set

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

*focus on keeping it long, low stroke count

2 X [100 + 75 + 50 + 25] @ 1:30-20-10-1:00

D1-4 by repeat (100 is Fast,.....25 is FASTEST)

1 X [25 + 50 + 75 + 100] @ 1:30

FAST!!!!

Notes: Shake the rust off from the weekend during the warmup, then start the main set very much in control, then start picking up the effort and tempo in the middle and finish with 4 repeats that get a little longer each time.

Friday, April 24, 2026

Spring Training Block

Warmup

100 + 150 Middle 50 kick + 100 IM + 150 middle 50 kick + 4 X 25 variable sprint @ own sendoff

12 X 25 @ 45 Odd - sculling positions; Even - drills/connections

Friday Fifteen

5 X [50 + 75 + 2 X 25] @ 60-60-30

*Best Avg./Effort - Finish with 15 minutes of great repeats!

D-Crew can get in on this one as well

Thursday, April 23, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

6 X 50 K/S-S/K @ 55 Stretch

3 X 100 FRIM, FRIM, IM @ 1:40

10 X 25 @ 45

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

Main Set

18 High Velocity Swims @ 1:30

6 :05 wall kick BLASTS + uh2o BLAST past MP

6 Flags to Far wall using D.D. start

6 full 25's 2 w/ Fins, 2 w/o Fins, 2 w/ Fins

D-Crew

9 X [125 + 25] @ 1:30

*125 as easy as you can make sendoff, 25 is BLAST

Notes: hit your top end speeds through some skills or in ways that make sense to your events.

Wednesday, April 22, 2026

Spring Training Block

Warmup

400 FRIM + 200IM Kick + 16 X 25 4IMO @ :10-30R stretch

Main Set

24 X 25 FL @ 30

12 X 50 BK @ 55 uh2o to 15M both ways

6 X 100 BR @ 1:40 hold stroke count

3 X 200 IM @ 3 D1-3

Notes: good conditioning set, work all the strokes and all the muscles. Get some good overload on the FL-BK-BR muscles and then, Descend to a nice IM on the last repeat.

Tuesday, April 21, 2026

Spring Training Block

Warmup

150 + 8 X 50 K/S-S/K + 150 @ :30R-60-:30R Stretch and Loosen

12 X 25 @ 40

#1 - single side kick; #2 - side FL; #3 - 6 big uh2o kicks; #4 - superman surface build OR uh2o slow to fast

Main Set

8 X 25/50 @ 1:30

25's = uh2o for FL-BK-BR FAST

50's = superman kick with snorkel FAST

*choose which applies to your events

4 X [100 + 75] @ 1:30 all Board Kick, Best Avg.

8 X 50 @ 1:30

*uh2o to 15M both ways

*D-Crew do 75's maintaining best kick count and breathing technique of ALL walls

Notes: leg day, start with some short, FAST stingers, then hit it strong in the middle with a good best avg. short rest progression and finish adding the arms and stroke to the equation.

Monday, April 20, 2026

Spring Training Block

Warmup

3 X 300 @ :30R Stretch

#1 - Swim-Kick-Swim; #2 - Pull; #3 - K-S by 50

12 X 25 @ 40

Rotate through sculling positions

Main Set

3 X [150 + 2 X 75] + 150 @ 2-1:10-3 Fins, Paddles, and Snorks

*Slow and Quiet, extra 150 at the end with some extra time to transition

8 X 100 @ 1:30 Odd - K/S; Even - IM stronger effort

EXTRA 1:00

2 X 75 + 2 X 50 + 2 X 25 + 100 @ 1:30 FAST

Notes: start slow, quiet, and pretty, then build through the middle 100's and finish with some FAST repeats!

Thursday, April 16, 2026

Friday, April 17, 2026

Spring Training Block

Warmup

400 + 300 Pull + 200 Kick + 100 IM @ :30R Stretch

3 X [3 X 50 D1-3 @ 50] @ 4:00

Rd. 1 = FR; Rd. 2 = Kick; Rd. 3 = stroke

Friday Fifteen

20 X 50 @ 45

Desc. 1-4 in groups of 5 (1st 4 are slowest, last 4 are the fastest)

6 X 100 @ 2:30 D1-6

*how linear can you make it drop :01 per 100

Notes: The challenge is how well can you descend. Take the 50's down in groups of 4 so that the last 4 are the fastest, or do some longer repeats and take a little more rest to get it right. Do it right the first time and go into the weekend feeling happy about yourself!

Thursday, April 16, 2026

Spring Training Block

Warmup

3 X 150 middle 50 Kick @ :30R Stretch

12 X 25 @ ?

#1 = Body Position (hollow body hold) Kick; #2 = drill; #3 = 3-6 big touches

3 X 50 @ 1:30 P200+4,+3,+2 checking speeds w/ big touches

Main Set

18 High Velocity Swims @ 1:30

Rotate through (3 X's):

1 X Dive to far flags

1 X KICK BLAST to far flags (uh2o or surface)

2 X Flags to far wall w/ D.D to uh2o start (no wall start)

2 X full 25 w/ fins from push

D-Crew Version

3 X [125 FAST + 100 EZ + 100 FAST + 100 EZ + 75 FAST + 100 EZ] @ 1:30

Notes: Set yourself up for hitting some good speeds today. Rotate through the progression 3 times as you carry speed from dive, walls, and no walls. D-Crew gets some FAST 125-100-75's w/ some active recovery.

Wednesday, April 15, 2026

Spring Training Block

Warmup

3 X 200 FRIM @ :30R Stretch

4 X [2 X 25 + 3 X 25] @ 30-40

2 X 25's Kick + 3 X 25 Drill-Drill-Build (do IMO by round)

Main Set

12 X 25 FL @ 30 (use fins if needed)

12 X 75 @ 1:10 (alt. 50BK-25FR; 25FR-50BBR)

12 X 75 @ 1:10 (alt. FL-BK-BR; BK-BR-FR)

1:00 Rest

3 X 100 FL @ 2:00

Notes: strong, steady, conditioning day using all the strokes.

Tuesday, April 14, 2026

Spring Training Block

Warmup

150 + 250 K-S-K-S-K + 6 X 25 alt. side FL; uh2o DPK @ :30R Stretch

*use the 25's to loosen up the spine with some big dynamic kicks

12 X 25 @ 40 Kicking Progression

#1 - single leg side kick; #2 - uh2o to MP + side FL; #3 - Strong V.B to MP

Main Set

3 X 500 @ ? :30R

75 Board Kick + 50 no board going MP or beyond uh2o finishing with kick on side or back

*keep it steady and strong throughout

*D-Crew = 500 FR + 400IM + 500 FR + 400IM @ :30R 2nd 2 FASTER

*use board, IM's BK no board

4 X 25 uh2o @ 45

[3 X 25 uh2o @ 40] @ 3

2 X [2 X 25 uh2o @ 30] @ 2

*D-Crew can skip the uh2o's

8 X 50 @ 1:30

*FL/BK = uh2o to 15M BOTH WAYS

BR = 25 FR + flip turn + 1-2 stroke 25 BR

FR = best avg. w/ snorkle and paddles

D-Crew = same as FR or 75's Desc. in 2's 1-4

Notes: Leg Day! the 500's are meant to get some steady aerobic endurance, then get some good uh2o repeats and 50 repeats.

Sunday, April 12, 2026

Monday, April 13, 2026

Spring Training Block

Warmup

4 X 75 + 4 X 125 Middle 25 Kick + 4 X 75 Pull @ :15R Stretch

18 X 25 @ 45

6 sculling pattern; 6 single pull drills; 6 double pull drills

Main Set

8 X 125 Pull @ 2:00 slow and quiet

4 X [75 Kick + 3 X 25 Stroke @ 1:45-35] Strong Consistent Effort

75 + 50 + 75 + 100 + 75 + 50 + 75 @ 1:30 BEST Effort, choice of stroke

Notes: Build into the set today, after warmup, start with a slow, quiet pull, then pick it up as you rotate back and forth with the legs and the strokes, and then finish the last 12 minutes with your best repeats.

Friday, April 10, 2026

Spring Training Block

Warmup

200 + 100 Kick + 8 X 25 Reverse IMO @ own sendoff STRETCH

12 X 75 @ 1:20? Pull (scull 1st 25, rotate through positions)

12 X 25 @ 40-45 8 favorite drills/progressions, 4 variable sprint

FRIDAY FIFTEEN

3 X 200 @ 5:00 D1-3 how low can you go?

OR
3 X [4 X 25 @ 20-25] @ 5:00 How FAST can you hold?

5 X [150 + 75] @ 2-1 PICK One to be FAST, the other to be smooth active recovery, what can you hold

Notes: Finish Friday with a bang! pick one, do it well and finish the week with an exclamation point!!!!

Thursday, April 9, 2026

Spring Training Block

Warmup

24 X 50 @ 50-1:00

6 Stretch, 6 K-S;S-K, 6 IMO-FR, 6 2 Fast to far flags, 2 Fast 3in-out of wall, 2 Build last 25

Main Set

18 High Velocity Swims @ 1:10-30

6 Full 25's w/ FINS

6 :10 second BLAST board kick

6 Flags to far wall

D-Crew Version

6 X [25 + 50 + 75] @ 1:30

Notes: hit your highest speeds Today

Wednesday, April 8, 2026

Spring Training Block

Warmup

250 FR + 250 BK-BR-BK-BR-BK + 250 FR-FL-FR-FL-FR @ :30R stretch

12 X 25 @ 45 Reverse IMO Kick-Drill-Swim

Main Set

5 X 200 FRIM @ 2:45-3

8 X 75 BK @ 1:15

12 X 50 BR @ 50

20 X 25 @ 30

Odd - FL; Even uh2o to side FL at 15M

Notes: Use all the strokes to improve and maintain aerobic conditioning. Strong, consistent effort should be maintained throughout.

Tuesday, April 7, 2026

Spring Training Block

Warmup

3 X 100 @ 1:40 Stretch

12 X 25 @ 40 rotate scull-drill-swim

12 X 25 @ 40

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

Main Set

4 X [3 X 25 Board Kick + 50 EZ] @ 30-90

4 X [125 + 50 EZ] @ 90 (or 100 stroke)

4 X [2 X 25 uh2o + 50 EZ] @ 30-2:00

Notes: Fast-EZ, threshold kind of day, equal work to rest ratio, with a little extra rest when you get to the uh2o's. Get some good repeats in today.

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

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!

Tuesday, 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.

Monday, March 30, 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.

Sunday, March 29, 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

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

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.

Wednesday, 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

Tuesday, March 24, 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!

Monday, March 23, 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

Sunday, 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.