Thursday, April 9, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 5 rounds:

  4 x 25 stroke drill @ :30 (odd rounds free, even rounds no free)

  1 x 50 kick fast w/bds @ :45

Check HR after rd5, then fins off

8 x 100 odds/evens as follows-

  odds @ 1:40, go 25 kick wbds, 50 swim smooth backstroke, 25 kick wbds faster

  evens @ 1:30* swim smooth & even free br3 or 4/2 (*gets :05 faster by round)

Check HR, then...

150 choice/skulling by 25's

1:00 rest

AMRAP-

  6 x 25 kick w/bds (every 3rd rd on back), go odds @ :40/evens @ :30 desc 1-2's

   in 2nd & 5th rds, go odds @ :30/evens @ :40, desc 1-2's

  3 x 50* swim smooth/add kick by 25's @ :50, desc 1-3 to WYC

   *in rd2 go 3 x 75 (50/25); in rd3 go 3 x 100, add kick by 25's

Work on starts & breakouts before you warmdown (250, odd 50's kick/even 50's choice)

Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited for the BANQUET tomorrow, then back here at MOON on Saturday Morning (7:15-9:15a). Have a great day!

Wednesday, April 8, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

1 x 150- go drill/kick by 25's

4 x 25 kick w/bds @ :30 desc 1-2's to fast

1 x 150- go drill/swim by 25's

6 x 25 kick on back @ :35, max effort udk to halfway, then moderate to the end

1 x 150- go swim/kick by 25's, build the swim to race pace turn

8 x 25 kick w/boards @ :40, go dolph kick (1-3) and choice (#4), all fast

Check HR/1:00 rest

5 times through:

  250 pull free w/choice equip (no shnorkel)

   br odd 50's 3/even 50's 5*(even 50's goes up by 2 each round, so rd4 is br3/11, etc...)

  5 x 75 various IM (diff by round) @ 1:15

  1 x 25 fly swim from a dive, breakout strong & build speed into the touch

Check HR, then out&back easy between rounds

At 7:30p...

  Work on starts & breakouts, then 150 easy choice/kick by 25's

Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. Tomorrow we're back at MOON, then Friday we're OFF for the banquet. Have a great day!

Tuesday, April 7, 2026- written for SCY (MOON Site training at Moon HS)

Welcome to the LCM season!

1 x 600- 300/200/100

1:00 rest

With fins, 

16 x 25 in sets of 4-

  1-3, stroke drill @ :30 (free in odd rounds, choice (no free) in even rounds

  #4, fast udk @ :45

Check HR after #16, then fins off/50 easy

1:00 rest

5 x 150 @ 2:30 (@ 2:40 if needed)-

  50 drill/kick (by 25's) no free

  50 swim smooth & long free, br3 or 4/2

  50 drill/swim (by 25's) same stroke as 1st 50

Check HR/1:00 rest

With kickboards, 5 rounds of:

  3 x 25 kick desc 1-3 @ :35 (odd rds free/even rds dolph kick)

  1 x out & back @ :45, go max udk to halfway/fwd ss/SYFO back to the wall

Check HR after each round, but no additional rest between rounds

After 5th round...

50 easy choice

1:00 rest

1 x 75 kick max for time w/bds- your choice of kick (one kick only)

1:00 rest

3 times through:

  5 x 50 swim choice @ :55* (*gets :05 faster by round)

  1 x 200 pull free w/choice equip- get time & desc 1-3 to WYC

  Check HR after each round, then 1:00 rest

Work on starts & breakouts before you warmdown

250 easy choice/kick on back by 50's before you get out.

Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today & start thinking about your goals for the LCM season. REMEMBER, tomorrow we're at Cornell, then Thursday back here at Moon. Have a great day!

Wednesday, March 25, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

12 x 25 in 4's-

  1-2, stroke drill @ :30

  #3, swim build to race pace @ :30

  #4, fast udk to 10y/sprint your face off (10y)/coast last 5y

2 x 200 @ :15 rest, go swim/kick by 25's & desc 50's 1-2's

Check HR

12 x 50 in sets of 4-

  1) all drill @ :55

  2) drill/kick by 25's @ 1:00 (build kick)

  3) kick w/bds @ 1:05- go 5y max/20y easy

  4) swim smooth & even free br3 or 4/2 @ :45

2 x 300 @ :15 rest-

  100 swim smooth & long free br3 or 4/2

  100 swim/kick by 25's in MRS (no free)

  100 swim smooth & long free br3 or 4/2

Check HR

12 x 75 in 4's-

  1, go dr-k-dr by 25's @ 1:15

  2, go sw-k-sw faster by 25's @ 1:10 (same stroke as #1)

  3, swim free br3 or 4/2 @ 1:05 (50 long & strong/25 add kick)

  4, swim free br3 or 4/2 @ :55- JMI but nothing sloppy

2 x 400 @ :15 rest

  odd 100's swim IM

  even 100's swim/kick choice by 25's, no free

Check HR

STROKE/IM-

  3 x 25 race from a dive (include breaststroke to work on pullouts)

  250 easy choice warmdown

DISTANCE-

  (racing the 1000 tomorrow)

  12 x 50 swim as follows-

    1-2, no free/choice by 25's @ :50

    3-4, swim smooth free @ :40

Check HR, then warmdown as needed

Do an excellent job with your HW tonight- be sure to bring plenty of work with you to the meet so you don't fall behind. Be sure to thank your parents for getting you to workout today and get excited to race this weekend in Richmond- see you at the meet!

Tuesday, March 24, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

  8 x 25 stroke drill @ :30- for breaststroke, go free kick & use paddles

   Rd1, #3-5-7 are fast udk

   Rd2, #3&6 are fast udk @ :20

  2 x 50 kick on back desc 1-2 @ :45

  No rest between rounds

  Change stroke for drill in Rd2

Fins off/50 easy after Rd2

2x:

  300- go 100 choice easy kick on back (fast udk's)/100 swim smooth IM/100 kick choice

  3 x 100 swim as follows-

   1) swim IM @ 1:25, strong

   2) swim free br3 or 4/2 @ 1:15 (strong/even)

   3) swim free br3 or 4/2 @ 1:40, faster than #2

Check HR after each round, then out & back easy

After Rd2, get right into...

100 dr-k-dr-skulling by 25's

1:00 rest

Two options today...

DISTANCE-

  3 rounds of...

   2 x 75 sw-k-sw by 25's, some sort of IM @ 1:05 (can be @ 1:10 if needed)

   9 x 50 swim free, dif by round:

    Rd1 @ :45, go 2 cruise/1 at mile goal pace

    Rd2 @ :45, go 1 cruise/2 at mile goal pace

    Rd3 @ :40, go 3 at mile goal pace/3 choice/3 at mile goal pace

   1 x 250 pull free w/choice equip, get time & desc 1-3 to WYC

  Check HR after each round then 50 easy

1:00 rest between rounds

After Rd3...

3 x 25 from a dive working a fast breakout & race pace tempo

Until 7:50p, finish up with...

150's swim @ :10-:15 rest, go odds choice/evens no free (as you feel)

STROKE/IM-

  3 times through:

   1 x 200 @ 3:15- swim 50 free/50 in MRS (no free), deep end of the pool is fast

   4* x 50 swim smooth choice @ :45

    *#4 is swim at 200 goal pace in MRS @ :50

    *Rd2, go 5 x 50 (1-3 smooth choice @ :45, #4-5 swim at 200 gp in MRS @ :50)

    *Rd3, go 6 x 50 (1-3 smooth choice @ :45, #4-6 swim at 200 gp in MRS @ :50)

    2 x 25 kick w/boards @ :40, go 10y AFASCG/15y smooth & easy

Check HR after each round, then 50 easy

After Rd3, 100 easy dr-k-dr-skulling by 25's

With fins...

16 x 50 in sets of 4 as follows-

 #'s 1-3, swim desc to max effort @ :50/:55/1:00 (by 50)

 #4 @ 1:05, go fast udk/drill by 25's

  No rest between rounds of 4

  Change stroke after each round of 4

Fins off after #16, then go 1 x 75 easy choice drill

Finish up with...

  3 starts/fast breakouts

Warmdown as needed before you get out. Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today. Make sure you are hydrating throughout the day (keep your water bottle with you!), get some extra sleep if you can- and no trampoline competitions until after the meet. Tomorrow we're back at Cornell, 5:45-7:45p. Have a great day!

Monday, March 23, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

  2 x 75 dr-k-dr by 25's @ 1:15

  6 x 25, various as follows-

   rd1, stroke drill (same as 75's) @ :30, #'s 3 & 5 are fast udk

   rd2, kick w/bds @ :35 (odds, build/evens max effort)

   rd3, swim fast (same stroke as 75's) @ :30, except #'s 3&5 are fast udk

No rest between rounds

Check HR after 3rd rd, then fins off/50 easy

1:00 rest

2x through:

  3 x 125 @ 1:50, go 50 swim choice/25 kick build/50 swim strong & even free br3 or 4/2

  3 x 75 @ 1:05 (@ 1:00 in rd2), go 25 swim MRS race pace/50 swim strong-even free

Check HR after each round, then out & back easy

3 times through:

  4 x 25 kick w/boards-

   odds, go 15y max/10y easy @ :30

   evens, all max effort kick @ :40

  1 x 100 swim @ 1:25, go 25 race MRS/75 smooth choice

  1 x 100 swim strong/even free br3 or 4/2 @ 1:15

  1 x 100 swim free at zero pace @ 1:25

  2 x 50 kick @ 1:00-

   #1, middle 25 is max effort (rest is easy)

   #2, kick fast for time

Check HR after 50 kick fast, then 50 easy

With fins:

  24 x 25 in sets of 4- "the usual"

   go 1-4 @ :30

   go 5-8 @ :40

Change strokes after every 8 x 25's

Take fins off after #24, then 75 easy drill/choice/drill

From a dive-

  3 x 25 race, any stroke

Finish up with...

  1 x 450 pull free w/choice equip (mix it up if you'd like, but nothing sloppy)

Warmdown an additional 200 if needed. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Start thinking about your races this weekend- and make sure your water bottle is permanently attached to you, sip from it every ten minutes! Tomorrow we're at MOON, 5:45-8p. Have a great day!

Saturday, March 21, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15, go drill-sw-drill by 25's (choice stroke)

  ...put fins on

W/fins, 8 x 25 choice drill in MRS (no free) @ :30 (3/5/7 are fast udk)

  ...take fins off

4 x 75 @ 1:10 in MRS (same as 25's above), go sw-dr-sw faster by 25's

  ...put fins on

W/fins, 8 x 25 choice drill fly or breast (pick one) @ :30 (3/5/7 are fast udk @ :20)

  ...take fins off

4 x 75 swim IM @ 1:05, desc 1-2's

Check HR, then get right into...

12 x 50 in 4's as follows-

  4, swim strong/even free br3 or 4/2 @ :40, get avg time

  4, swim IM (by 25's) @ :50- fast in & out of the turns

  4, swim free as above @ :40- faster avg

Check HR, then...

150 choice-skulling by 25's

1:00 rest

Two choices today...

DISTANCE-

3 rounds of:

  2 x 75 swim IM @ 1:10, desc 1-2 (50 of one stroke, can be diff by round)

  100 swim free br3 or 4/2 @ 1:10, JMI

  100 swim free br3 or 4/2 at zero pace @ 1:20

  4* x 50 swim at mile goal pace @ :40

  1* x 75 swim faster than goal pace

  Get right out, hop up on blocks...

  25 choice fast from a dive (can be swim any stroke, udk, or even kick- your choice

  Check HR, then...

  300 pull w/choice equip

*in rd2, go 4 x 75 swim at goal pace @ 1:05 then 1 x 50 faster than goal pace

*in rd3, it's your choice (4 x 50/75 or 4 x 75/50)

After 3rd round...

3 x 75 swim smooth @ 1:05, then...

1 x *** your choice fast from a dive (your choice, think of something: 150, 275, etc...)

MP- went a broken 275 (75/75/75/50), went 43.9/45.2/45.0/28.4 for 2:43.5 total

STROKE/IM-

Went a broken 150 after warmup (75/50/25) in MRS and logged their time

Then...

3 times through:

  3 x 50 sw/k by 25's in MRS @ :50, desc 1-3 to WYC

  100 swim free br3 or4/2 @ 1:10, JMI

  100 swim zero pace @ 1:20

  3 x 50 swim in MRS @ :10 rest, add up 50's for total 150 time (compare to brkn 150 above)

  Check HR/50 easy between rounds

  After 3rd round...

450 pull choice equip, desc 150's 1-3

1:00 rest

Finished with...

1 x 75 race choice from a dive

Warmdown as needed before you get out. Do an excellent job with your HW this weekend, be sure to thank your parents for getting you to workout this morning & get excited to race next weekend in Richmond. Watch your email for the schedule next week (no drylands) and rest up this weekend. Have a great day!