Thursday Morning, October 9, 2025- written for SCY (MOON site training @ Moon HS)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

  2 x 75 dr-k-dr by 25's @ 1:20

  2 x 25 swim build/max (by 25's) @ :35

  Go free/MRS (no free) choice by round

  Check HR after 3rd rd, then...

With fins-

AMRAP:

  2 x 100 @ 1:30- go swim/swim faster/kick on back/swim fastest by 25's

  4 x 25 swim max effort @ :45 (interval gets :10 faster by round)

  Check HR after each round, then out & back easy

Warmdown a bit before you get out. Do an excellent job in school today & thank your parents for getting you to workout this morning. Have a great day!

Wednesday, October 8, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

After warmup...

LONG SWIM-

3 times through:

150 swim free (100/50, then 75/75 and 50/100 in 3rd rd)

150 swim/kick by 25's in MRS (desc 50's 1-3)

200 swim IM (smooth, strong)- last 50 kick on back & desc 1-3, get time

50 kick fast for time w/bds

Check HR after 3rd rd

1:00 rest

With fins:

  3 x 150 swim free br3 or 4/2 desc 1-3 @ 2:40

  4 x 25 race hold best avg @ :45

  3 x 75 swim MRS @ 1:40 desc 1-3 to max effort

  4 x 25 race hold best avg @ :35 (same stroke as first round of 4 x 25)

 

  3 x 50 @ 1:10- 25 udk lungbuster/swim choice (one stroke), all fast

  4 x 25 race hold best avg @ :25 (same stroke)

Finish up with...

  24 x 50 in sets of 8

   1-2, swim IM by 25's (no free) @ :55, fast turns

   3-4, swim/kick by 25's in MRS (no free) @ :50, desc 1-2

   5-6, swim free br3 or 4/2- strong, even @ :45

   7-8, swim free as above @ :40, faster avg

Work on starts before you go.

Warmdown a bit before you get out. Do an excellent job with your HW tonight, be sure to thank your parents for driving you to workout today and get excited to race this weekend. Tomorrow back at MOON. Have a great day!

Tuesday, October 7, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2x:

4 x 75 @ 1:20- go drill/kick/drill by 25's

2 x 125 alternating swim/kick by 25's, swim 25's get faster 1-3

4 x 25 swim @ :35, except #3 is fast udk (1 breath) @ :25

  #1- 200 setup

  #2- max effort

  #3- fast udk

  #4- max effort

Check HR

Go 1st rd free, 2nd rd MRS (no free)

After 2nd rd...

150- kick/skulling by 25's

9 x 100 swim in sets of 3 as follows:

  1- swim 25 in MRS (build)/75 swim strong & even free br3 or 4/2 @ 1:25

  2- swim strong & even free br3 or 4/2, except 3rd 25 is max effort in MRS, @ 1:25

  3- swim free br3 or 4/2 @ 1:10 (think finishing speed for 400 IM)

  :30 rest after #3, check HR; no rest between 6 & 7

1:00 rest/Check HR, then 100 easy

1 x 600 pull free w/shnorkel/buoy & choice equipment-

  By 200's, go...

   150 smooth/50 move

   100 smooth/100 move

   50 smooth/150 move

Check HR, 1:00 rest

3 options today...

MRS 200 GP-

4* rounds of:

  2 x 25 drill @ :40

  4 x 50 swim MRS at 200 goal pace @ 1:00

  1 x 50- go 25 swim max effort/hop out/25 fast udk from a dive

  Check HR/50 easy

  1:00 rest

  2 x 25 drill @ :40

  3 x 25 swim MRS at 200 set up @ :40

  2 x 50 swim MRS at 200 goal pace @ :10 rest

  Get out...

  1 x 25 race MRS from a dive

  Check HR/150 easy kick-skulling by 25's

  1:00 rest

  *Note- in the 2nd & 4th fourth rounds, instead of going the 2 x 25/3 x 25/2 x 50 gp, instead go...

     2 x 25 drill @ :40

     1 x 25 swim MRS 200 set up @ :40

     3 x 50 swim MRS at 200 goal pace @ :10 rest

     1 x 25 race MRS from a dive

     Check HR/150 easy kick/skulling by 25's

1:00 rest

DISTANCE SET-

  3* rounds of:

   2 x 400 swim free @ :20 rest-

    1) go 200 swim free strong/even, then 2 x 100 IM swim desc 1-2

    2) go 200 swim IM (2 x 100) strong/even, then 200 free swim desc 100's 1-2

   6 x 50 swim at mile goal pace @ :50

   1 x 25 easy choice @ :30

   1 x 75 swim free at faster than pace ("FTP")

   Check HR/50 easy

   4 x 75 swim at mile goal pace @ 1:10

   1 x 50 swim FTP

   Check HR/100 easy choice

   1:00 rest

   *Note- in 2nd rd, 50's gp are @ :45 and 75's gp are @ 1:05)

IM SET-

3* rounds of:

 3 x 100 swim IM (last 25 kick free on back) desc 1-3 @ 1:35

 1 x 150 swim strong/even free br3 or 4/2 @ 1:40, get time

 Check HR/50 easy

 1:00 rest

 2 x 150 @ 4:00 swim IM-

  1) go 25 fly/:10 rest/50 fly-back/:10 rest/75 back-breast-breast (by 25's), get time/Check HR

  2) swim from a dive (25 fly/50 back/50 breast/25 free), get time; can you match 1st 150 time?

 1 x 150 swim free as above, faster, get time

 Check HR/100 easy

 1 x 300* race IM (75 of each) from a dive

 Get time/check HR

 300 pull free w/shnorkel & buoy (go 100 smooth/100 move/100 smooth)

 Check HR/1:00 rest

*NOTE- in 3rd rd, the 300 swim IM is 4 x 75 swim IM (fly-back-breast by 25's) race @ :20 rest

Warmdown with 12 x 50 @ :10 rest as follows:

  2- drill/kick on back by 25's

  2- pull long, smooth free with choice equip

Do an excellent job with your HW today, be sure to thank your parents for driving you to workout today. Tomorrow will be at Cornell, probably a long swim. Have a great day!

Tuesday Morning, October 7, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2 rounds:

  1 x 125 @ 2:00- drill/kick by 25's (odds & evens)

  3 x 25 swim (same stroke as 125), all @ :35-

   1- fast breakout, then DPS to the end

   2- 15y swim fast, then DPS to the end

   3- all swim fast, max effort

  Go 1st rd free, 2nd rd NO FREE

Check HR after 2nd rd, then 50 easy

1:00 rest

With fins, AMRAP...

  3 x 25 @ :25/:35/:45 swim max effort, get times & figure avg

  1 x 75 race- how close can you get to your avg 25 time (x3)?

  50 easy

  3 x 25 swim max effort- this time go @ :35/:25/:15

  out & back easy @ :45

  1 x 75 race- as above

  Fins off/100 easy drill-kick-drill-skulling by 25's

  1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank your parents for driving you to workout this morning. Have a great day!

Monday, October 6, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

GREAT JOB RACING AT THE AKRON MEET

With buoys (where noted):

  2 x 300 @ :15 rest- go 100 drill/swim by 25's and 50 kick on back (2x)

  2 x 300 @ :15 rest- go 50 swim/25 kick on back (4x), desc them 1-4

  2 x 300 pull free w/shnorkel & buoy, choice equip- go 75 smooth/75 move (2x) @ :15 rest

Check HR/1:00 rest

Everybody together...

3 rounds of:

  3 x 50 kick w/bds @ :55* desc 1-3 to WYC

  2 x 25 @ :40- fast udk AFAYCG, then kick free on back w/arms UP to the end

  1 x 50 kick fast for time @ 1:00

  4 x 75** swim free desc @ 1:05 (#3 is @ :55)

  1 x 75 kick IM w/bds, fast for time, get time

  Check HR, then easy back to the starting end

  *50's kick get :05 faster by round

   **75's swim in Rd2 are IM (no free), except #3 is still free @ :55

18 x 50 in 3's as follows:

  1-2, choice kick/free kick by 25's w/bds @ :50

  #3- swim strong & even free br3 or 4/2 @ :40

Check HR/50 easy

1:00 rest

Partner-kick 25's as follows:

  1-3, @ :45, fwd ss at midpool- race your partner here!

  Whoever wins 2 of the 3 x 25's kick gets to pick what stroke for the following-

  50 swim/kick* for time 

  * the person who picks the stroke goes from a push, but the other partner goes FAD (udk-kick)

Warmdown as needed before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. Be sure to think about your "best/least-best/differently or better" talk so you can use that to be better next weekend. Have a great day!

Saturday, October 4, 2025- written for SCY (combined Senior sites at South Fayette MS)

1 x 600- 300/200/100

1:00 rest

Everybody together:

3 x 200 @ 2:50/2:40/2:30

4 x 150 @ 2:10- various

12 x 50 @ :55 swim IM order-

  desc 1-3's to fast, focus on turns throughout

Check HR/1:00 rest

Everybody racing tomorrow at Akron-

Speedset:

  16 x 50 @ 1:30 in rounds of 4 (1-3 from a dive)-

   1) 20y swim fast/30y drill

   2) 30y swim fast/20y drill

   3) all swim fast, get time

   4) all drill

Change strokes by round

After #16...

  150 choice/skulling by 25's

1:00 rest

24 x 25 @ :40 in 4's:

  1) half swim max effort, half drill

  2) half drill, half swim max effort

  3) all swim max effort

  4) all drill

Change strokes by rounds of 4

1:00 rest

With fins, 

6 rounds of (odd rounds backstroke, even rounds choice):

  4 x 25 drill @ :30 (focus on "tempo" for backstroke w/sit & spin drill)

  1 x 50 swim fast @ 1:00

Check HR/fins off

Finish up with...

600 pull w/choice equipment-

  Desc 100's (1-3), 50's (1-3) or go 100 smooth/50 move

Check HR

Anybody NOT racing in Akron-

3* times through:

  3 x 100 swim free br3 or 4/2 desc 1-3 to what you can @ 1:30

  2 x 100 swim free strong & even @ 1:25

  1 x 100 swim free just make it- but not sloppy @ 1:20

  Check HR/out & back easy

  1 x 100 swim free long & strong @ 1:30

  2 x 100 swim free strong & even @ 1:25

  3 x 100 swim free just make it @ 1:20

  Check HR/easy choice to the far end...

  1 x 75** race IM from a dive

  150 kick on back/choice between rounds

  1:00 rest

*intervals in 2nd rd are 1:25/1:20/1:15 (twice); in 3rd rd go 1:20/1:15/1:10

**IM in rd2 is 125 from a dive (go 50 of main race stroke); in 3rd rd go175, goal is 200 IM goal time

Finish up with...

  600 pull w/shnorkel & choice equip, go 100 smooth/50 move

Warmdown if needed before you get out. Be sure to thank your parents for getting you to workout this morning, get excited to race tomorrow at Akron. Have a great day!

Friday, October 3, 2025- written for SCY (MOON site training at South Fayette MS)

Meet Warmup, then...

RACE DAY!!

After the Meet Warmup, we went the following:

With fins, 16 x 25 in sets of 4*-

  1-2, fly pull free kick drill @ :40

  #3, swim fly fast @ :30

  #4, fast udk on stomach @ :20

  *last round of 4 x 25 can be choice stroke

Check HR after #16/fins off, then...

150 choice/skulling by 25's

1:00 rest

3 rounds of:

  2 x half pool sprints @ :30 (focus on breakout for #1 and the finish on #2)

  2 x 50 swim strong/even free br3 or 4/2 @ :40 (or @ :45 if needed); hold faster avg by round

  No rest between rounds

  Half pool sprints can be choice stroke, but same stroke for each round

  Check HR after 3rd round, then 50 easy

1:00 rest

RACE DAY SET-

  6 x 75 @ 4:00 from a dive in MRS- race somebody your stroke or your speed

  Keep track of avg/fastest times

1 x 450 pull free w/shnorkel & buoy, choice equip; go 100 smooth/50 move

Check HR, then 150 kick/choice by 25's

Warmdown a little more if needed before you get out. Be sure to thank your parents for getting you to workout today. Remember, we're at South Fayette again tomorrow morning. Get excited to race this weekend at Akron & have a great day!