Calvin College Summer Workouts: 2026

Thursday, August 6, 2026

Friday, August 7, 2026

Summer Training Block

Warmup

2 X 150 + 4 X 225 Pull + 2 X 150 S-K-S @ own sendoff

*stretch, slow and quiet

18-24 X 25 @ own sendoff

*alternate sculling and stroke drills

Friday Fifteen

[2 X 50 @ 40] @ 3:00

[3 X 50 @ 40] @ 3:00

150 @ 3:00

[3 X 50 @ 40] @ 3:00

[4 X 50 @ 45] @ 3:00

*hold your best 2, 3, 4 of kind with one longer repeat in the middle to take you out of your 50 groove.

Thursday, August 6, 2026

Summer Training Block

Warmup

24 X 50 @ own sendoff

6 EZ, 6 K-S;S-K, 6 IMO-FR, 6 D1-3, E-F-E

Main Set

18 X High Velocity Swims @ 1:30+

3 X :10 Vert. Kick BLAST in streamline position

3 X Vert. Board from flags to mid pool (no wall start) or :10 seconds

3 X :10 second kick at surface or uh2o w/ FINS from wall to wall

3 X wall to far flags

3 X MP to wall to 3 touches (carry speed through the turn)

3 X full 25's from dive or wall to wall with FINS

D-Crew

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

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

6 X 25 + 2 X 100 + 6 X 25 @ 40-1:15-40

Notes: Great Day to swim FAST

Wednesday, August 5, 2026

Summer Training Block

Warmup

400 FRIM + 400IM Kick + 16 X 25 Drill/Swim IMO @ own sendoff

Main Set

4 X [50 + 3 X 25] @ 50-30-30-40 FLY

4 X [2 X 75 + 50] @ 1:10 BACK

4 X [50 BR + 2 X 75 BR-FR] @ 1:10

4 X 250 IM @ 3:30

*25FL-50BK-75BR-100FR

*D1-4

Notes: working all the stroke muscles today

Tuesday, August 4, 2026

Summer Training Block

Warmup

300 S-K-S + 500 Pull Skulling every 5th + 300 K-S-K @ own sendoff

*stretch it out

12-18 X 25's @ own sendoff

rotate side fly, :15 of vert. kicking, and uh2o kicking (8-10 kicks)

Main Set

5 X [2 X 25 uh2o @ 30] @ 2:00

2 X [200 Board Kick + 3 X 50 FL on side or BK + 200 Board Kick] @ 3:15-50-3:45

5 X [3 X 25 uh2o w/ Fins @ 25] @ 3:00

Notes: work the legs and streamlines today!

Monday, August 3, 2026

Summer Training Block

Warmup

2 X 150 + 3 X 75 + 3 X 25 @ own sendoff, stretch

18-24 X 25's @ own sendoff

sculling, connection drills, and builds

Main Set

2 X [3 X 75 + 3 X 50 + 3 X 75 + 50] @ 1:00

FREE - keep it smooth, push the last 50 a little more to prove you are in control

3 X 75 + 3 X 50 + 3 X 75 + 3 X 50 + 3 X 75 @ 1:20

75's = board kick, D1-3

50's = swim, uh2o same distance both ways, minimum to MP

4 X [5 X 25 Stroke + 3 X 50 FR] @ 30-50

25's = strong and consistent, 50's are middle 50 FASTER

Notes: main set is a perfect hour, keep it steady, stay under control, a couple of pushes in there to show you are in control, but no huge efforts.

Thursday, July 30, 2026

Friday, July 31, 2026

Summer Training Block

Warmup

2 X 300 S-K-S + 4 X 200 Pull + 2 X 300 K-S-K @ own Sendoff

*keep it low and slow

Friday Fifteen

3 X 75 FAST + 3 X 150 smooth, active recovery + 3 X 75 FAST @ 1:40

Notes: Bring it on the first 3 75's, how well can you recover while keeping it moving, and then Bring it again to the finish line.

Thursday, July 30, 2026

Summer Training Block

Warmup

4 X 75 Stretch + 6 X 50 K-S;S-K + 12 X 25 IMO + 4 X 25 Fast to far flags @ own sendoff

Main Set

18 X High Velocity Efforts @ 1:30+

6 MP start Vert. Board Kick Blast to flags

*use snorkel to keep neck and head in line

6 uh2o 25 BLAST's with FINS

6 alt. wall to far flags w/ flags (no wall start) to far wall

D-Crew

6 X 50 + 2 X 75 + 2 X 100 + 2 X 75 + 6 X 50 @ 1:30

*hold best avg. possible, extend the speed through the middle

Notes: Hit your highest speeds, tempo's.

Wednesday, July 29, 2026

Summer Training Block

Warmup

3 X 400 + 16 X 25 4IMO @ own interval

#1 - as you wish; #2 - K-S (kick is IMO); #3 - K-S IMO, 25's are a broken 400IM

*keep it slow and pretty

Main Set

8 X 75 FL @ 1:45

8 X 100 FR-BK @ 1:45

Odd - last 25 BK; Even - last 50 BK

*stronger efforts on BK working on maximizing Distance uh2o and Tempo

8 X 100 FR-BR @ 1:45

Odd - last 50 BR; Even - last 75 BR

*stronger efforts on BR, maximize distance of pullouts

8 X [3 X 25 FL @ 25] @ 1:45

Notes: Get some conditioning using all the strokes and all the muscles.

Tuesday, July 28, 2026

Summer Training Block

Warmup

3 X 500 @ own sendoff

Odd - 75 Swim-50 Kick

Even - Pull sculling every 5th

18 X 25 @ own sendoff

rotate some vert. board builds, single leg side kick, side fly and uh2o kicking

Main Set

24 X 50 Board Kick @ 50

8 E-E-E-F

8 E-F-E-F

8 E-F-F-E-E-F-F-E

*change speeds, short rest, active recovery

24 X 25 @ 50

Rotate 2 uh2o Distance per kick, 2 X 3 shooters, 2 uh2o FAST

6 X 50 @ 1:30

*uh2o to 15M both ways as fast as possible

Notes: Good mix of legs!

Monday, July 27, 2026

Summer Training Block

Warmup

9 X 150 @ own sendoff

3 S-K-S, 3 Pull, 3 K-S-K

Stretch

18-24 X 25 @ own Sendoff

rotate sculling positions with stroke skills

Main Set

4 X [3 X 75 @ 55] @ 3:30

*hold nice strong average throughout

4 X [9 X 25 @ 25] @ 5:00

*strokes or IM pattern, hold nice strong average throughout

3 X 200 @ 4:00 D1-3

Notes: stretch it out for a bit, then refresh your sculling and stroke skills. Main set gives you an opportunity to put together some good averages over 225 yards, while giving you a few gaps to help keep the average low, then put together 3 good 200's with a good descend.

Thursday, July 23, 2026

Friday, July 24, 2026

Friday, July 26, 2026

Summer Training Block

Warmup

300 S-K-S + 2 X 600 Pull skulling every 5th + 300 K-S-K

@ own sendoff

Main Set

Friday Fifteen!

3 X [3 X 100 D1-3 @ 1:30] @ 5

Notes: Go for it, 3 chances to bring it down the right way.

Wednesday, July 22, 2026

Thursday, July 23, 2026

Summer Training Block

Warmup

24 X 75 @ own sendoff

6 EZ, 6 Kick 1st/last 50, 6 IM pattern, 6 D1-3, 4-6

Main Set

18 High Velocity Swims @ 1:30

6 wall to far flags w/ fins

6 MP to wall and out to 3 touches (speed through turn)

6 full 25's w/ fins

D-Crew

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

Notes: Hit your fastest speeds and paces

Wednesday, July 22, 2026

Summer Training Block

Warmup

150 + 6 X 25 sculling

150 + 6 X 25 kicking drills

150 + 6 X 25 stroke drills

150 + 6 X 25 F-E

*all on own sendoff

Main Set

20 X 25 @ 30 (3FL-2FR OR 4FL-1FR)

6 X [3 X 25 BK + 50 EZ FR] @ 30-45 (short repeats to keep uh2o and tempo competitive)

6 X [3 X 25 BK-BR-BR + 50 EZ FR] @ 30-45 (short repeats for BK tempo and big pullouts)

20 X 25 @ 30 (3FL-2FR OR 4FL-1FR)

Notes: main set should build some butterfly muscles and use short repeats to keep the quality on the high end for the BK and BR

Tuesday, July 21, 2026

Summer Training Block

Warmup

2 X 150 + 2 X 300 Kick + 2 X 150 S-K-S @ own sendoff

*stretch it out

4 X 25 Side FL (exaggerate! open up spine)

4 X 25 single leg side kick, start with the number 4

4 X 25 hallow body hold pressing hands on kick board, snorkle and deep, slow kick

4 X 25 uh2o (8-12 uh2o kicking playing with small and big kicks)

*all on own sendoff

Main Set

[4 X 100 @ 1:30-45] @ 9:00

[4 X 75 @ 1:15] @ 7:00

[4 X 50 @ 45] @ 5:00

[4 X 25 @ 30] @ 3:00

*hold best avg, all board kick

6 X [3 X 25 + 50 + 25 EZ] @ 40-60-90

25's are uh2o, 50 is swim going 15M both ways

*alt. Fins and no Fins by round.

Notes: after a good warmup, hold some good kicking efforts with the kick board to build that leg strength and kicking endurance. Then take it to the underwater skills and combining with the swimming.

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

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!

Wednesday, July 15, 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!

Tuesday, July 14, 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.

Monday, July 13, 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.

Sunday, July 12, 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.

Thursday, July 9, 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!

Thursday, July 9, 2026

Summer Training Block

Warmup

12 X 100 @ own sendoff

3 loosen, 3 K-S, 3 FRIM, FRIM, IM, 3 FAST 1st 25-50-last 25

Main Set

13 High Velocity Swims @ 1:30

9 wall to far flags - last 3 w/ FINS & paddles

4 X 37 1/2's @ 3 from dive (through turn to 1st 3 touches from wall)

D-Crew

9 X 75-50-75-50.... @ 1:30

4 X 100 @ 3:00

* FAST!

Notes: Get right to it today and get after some high end speeds!

Wednesday, July 8, 2026

Summer Training Block

Warmup

250 FR-BK-FR-BK-FR + 350 alt. FR-BR + 250 BK-FR.... @ own sendoff

*stretch it out

24 X 25 @ own sendoff

IMO - 6 each stroke - 2 Kick + 2 Drills + 2 swim

Main Set

12 X 50 @ 50 alt. FR-FL, FL-BK

6 X 100 @ 1:40 alt. BK, BK-BR

4 X 200 @ 3 IM D1-4

Notes: loosen up and work your stroke connections, then work through the IM pattern so that you can finish with a nice Descend 1-4

Tuesday, July 7, 2026

Summer Training Block

Warmup

250 S-K-S-K-S + 6 X 50 (25 FL on BK or side + :05 + 25 6-10 uh2o kicks) + 250 K-S-K-S-K @ own sendoff - stretch it out

12 X 25 @ own sendoff

alt. side FL - open up spine, big kicks, paint brush

and uh2o kicks build slow to fast OR superman flutter kick

Main Set

7 X [75 + 50 + 25] @ 1:15-45-1:00 Board Kick, best sustained effort

300 EZ at talking speed @ 10:00

7 X [75 Swim + 2 X 25 uh2o] @ 60-30-90

75 is strong, 25's are FAST uh2o

Notes: Two 21 minute sets to test your kicking skills, Part I is with a board, hold best effort, Part II you start with a strong 75 swim, then dig deep for two uh2o FAST 25's.

Monday, July 6, 2026

Summer Training Block

Warmup

300 S-K-S + 600 Pull sculling every 5th + 300 K-S-K @ own sendoff

*Stretch it Out

12-18 X 25 @ own sendoff

6 working on single arm connections (FR/BK)

6 double arm connections (FL/BR)

*work your favorite connection drills

Main Set

3 X [6 X 50 + 50 EZ] @ 40-2

*get into your groove

2 X [100 + 75 + 100 + 75 + 50 EZ] @ 1:15-2

*75's are strokes or FL-BK-BR

6 X 75 + 50 EZ @ 60-2

EXTRA 1:00

6 X 50 @ 40 BIG FINISH

Notes: take your time during warmup, stretch it out and sharpen your connections. Then we are working some good efforts for 4-5-6-4 minutes at a time with some 50's on 2 to give yourself some time in between efforts.

Wednesday, July 1, 2026

Thursday, July 2, 2026

Summer Training Block

Warmup

16 X 50 @ own Sendoff

4 stretch; 4 K-S; 4 IMO-FR; 4 F-E; E-F

Main Set

12 High Velocity Swims @ 2

4 Dives to far flags

4 Dives to wall to 3 touches coming home

4 build to full speed by far flags and then full send last 3 touches and last 25

*plenty of time to get some high quality work in

D-Crew

3 X [50 + 75 + 50 + 100] @ 2

*throw down some low numbers, use the 50's to always hit your highest speeds, extend it with the 75 and 100.

Notes: Hit some high end speeds with a bang before the holiday Weekend

Take Friday off!

Tuesday, June 30, 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.

Monday, June 29, 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

Sunday, June 28, 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

Thursday, June 25, 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!

Wednesday, June 24, 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

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!