Tuesday, September 30, 2025- written for SCY (MOON site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of (1st rd is choice, 2nd rd is 4th best stroke NO FREE):

  4 x 50 @ 1:00- 25 drill (hand touch), 25 fast udk on stomach

  4 x 25 "tempo" drill (same stroke) @ :35- ask if you don't know the temple drills

  4 x 50 @ :50- go swim/kick by 25's (same stroke) desc 1-2's

Check HR after each round, but no additional rest between rounds 1&2

After 2nd round...

Fins off/150 easy kick/skulling by 25's

1:00 rest

18 x 50 in sets of 6:

1-2, swim/kick by 25's in 4th best stroke (no free) @ :55, desc 1-2

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

4-5, swim IM (by 25's, no free) @ :50, fast turns for both

#6, swim free br3 or 4/2 @ :35- giddyup, yo!

Check HR, then take the extra :15 rest before starting the next round

After 3rd round...

100 easy dr-k-dr-choice by 25's

1:00 rest

9 x 350 in sets of 3 as follows:

  1- 200 swim free br3 or 4/2 (cruise), hand touch, then 150 swim free desc 50's 1-3 to WYC

  2- 200 swim free faster, hand touch, then 150 swim in 4th best stroke (3 x 50 @ :10 rest), desc

  3- 200 swim free legit effort, hand touch, then 150 IM (3 x 50 swim by 25's by rd @ :10 rest), desc

Check HR after each round of 3, then out & back easy

With fins, finish up with...

  24 x 25 @ :40/:40/:20/:40- "modified usual"

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. Have a great day!

Tuesday Morning, September 30, 2025- written for SCY (MOON site training at MOON Area HS)

1 x 600- 300/200/100
1:00 rest

3 x 150 @ :15 rest-

  50 drill/25 kick/50 drill/25 swim

1:00 rest

2 rounds of (1st rd w/fins)-

  2 x 75 drill/kick/drill @ 1:15, build the kick

  3 x 25 swim (same stroke as 75's) @ :35, desc 1-3

  2 x 75 as above

  5 x 25 swim (same) @ :30, odds max effort, evens are 15/10

  2 x 75 as above

  7 x 25 swim (same) all fast @ :25

Check HR

Work on starts before you get out.

Do an excellent job in school today & thank your parents for getting you to workout this morning. This afternoon back here at MOON, 2:45p or 6p. Have a great day!

Monday, September 29, 2025- written for SCY (MOON site training at Cornell)

1 x 600- 300/200/100

1:00 rest

Let's go with the kick set from Monday, September 15, 2025- two weeks ago; we still haven't had anybody do that workout.

Friday, September 26, 2025- written for SCY (MOON site training at South Fayette)

1 x 600- 300/200/100

1:00 rest

MEET WARMUP, then...

Speedset from a dive:

4 rounds of-

  4 x 50 @ 1:30-

   1- race 20y/30y drill

   2- race 30y/20y drill

   3- all race

   4- all drill

  Go odd rounds free, even rounds no free

  50's 1-3 are all from a dive

After 4th round...

1 x 450 pull free w/shnorkel & choice equip, desc the 150's 1-3 to what you can

1:00 rest

With fins, finish up with:

  24 x 25 @ :40- "the usual" in sets of 4

Warmdown a bit before you get out. Get excited to race tomorrow morning; remember, we're all here at South Fayette at 7:30a. Have a great day!

Thursday, September 25, 2025- written for SCY (MOON site training at MOON!)

1 x 600- 300/200/100

1:00 rest

Four athletes from Montour (one from MOON) showed up and went the following...

With fins, 3 rounds of:

  4 x 25 stroke drill @ :35

  2 x 50 swim/kick by 25's (same stroke as 25's drill), desc 1-2 @ :55

  1 x 50 kick on back @ :30

  No rest between rds1&2; take :30 extra rest after 2nd rd.

  Go free/MRS (no free)/choice (only one stroke, no free) by round

After 3rd rd, check HR/fins of, then...

1 x 100- drill/kick/drill/skulling by 25's

1:00 rest

2 times through:

  9* x 100 swim free br3 or 4/2; go 2 @ 1:20 strong & even, 1 @ 1:10- make it, not sloppy

  2 x 50 kick/drill by 25's @ 1:10 in MRS

  4 x 50 swim in MRS @ :55, desc to fast; #3 is always strong/even free br3 or 4/2 @ :40

  :30 rest/check HR

  3 x 50 swim MRS (no free) at 200 goal pace @ 1:00/50 easy choice @ 1:30

  3 x 50 swim MRS (same as above) at 200 gp @ :50/50 easy choice @ 1:30

  3 x 50 swim MRS at 200 gp @ :10 rest/check HR/50 easy choice

  1 x 350 pull free w/shnorkel & choice equip- go odd 50's smooth/even 50's move

Check HR/1:00 rest

*Round 2, go the 100's @ 1:15 (2) and 1:05 (1)- don't get sloppy on the 100 @ 1:05

  In Rd2, all 50's gp can be free (but all the same stroke)

If there is time...

  Work on starts before you go.

Do an excellent job with your HW tonight & be sure to thank your parents for driving you all over the PGH for workout each day. Remember, tomorrow is at South Fayette for everybody. Have a great day!

Wednesday, September 24, 2025- written for SCY (MOON site training at Cornell)

1 x 600- 300/200/100

1:00 rest

MP @ 6:45p (see below)

With fins, 3 rounds:

4 x 50 @ 1:00- choice drill (one stroke)/dolph kick on side (head on shoulder/stay at surface)

4* x 25 @ :40 (*#3 @ :30)-

  fast udk to 10y/SYFO (same stroke as drill) to the end

  *#3 is fast udk on stomach, only 1 breath

1 x 100 kick free on back, go AFAYC off each wall, then free kick on surface, FAST

Check HR

Fins off after 3rd rd/50 easy

2 times through:

  4 x 25 drill in MRS @ :35

  3 x 50 swim/kick by 25's @ :55 in MRS (same as drill), build to fast turn

  No rest between rounds

Check HR after 2nd rd/1:00 rest

6 rounds of:

1 x 100 @ 1:40- 25 swim MRS build to fast turn/50 swim s-e free/25 drill in MRS (same)

1 x 100 @ 1:40- 50 swim MRS (25 build/25 200 setup)/25 swim 2nd gear free/25 drill (same)

1 x 100 @ 1:40- 75 swim MRS, 25 build/25 200 setup/:check clock/25 max)/25 easy choice

1 x 75 swim MRS, 3 x 25 max effort @ :10 rest, goal is to add-up to faster than 75 split (100 goal time)

Get time/check HR

75 easy drill/kick/drill by 25's

1:00 rest

Go 3 rounds MRS (no free)/3 rounds choice (2 rds same stroke)

After 3rd & 6th rounds...

Go 1 x 350 pull w/shnorkel & choice equip, odd 50's smooth/even 50's move

With fins, finish up with...

24 x 25 @ :40- "the usual" in sets of 4 (odd rds of 4 free, even rds of 4 no free)

If there is time...

Work on starts

MP @ 6:45p-

  Warmup as you can, then fin set above (first set); then...

  6 x 75- odds swim free br3 or 4/2 @ 1:05; evens swim IM (no free) desc 1-3 @ 1:20

  6 x 75- odds swim free as above @ 1:00; evens swim IM (no free) desc 1-3 @ 1:20

  6 x 75- odds swim free as above @ :55; evens swim IM desc 1-3 to fastest of the day @ 1:25

Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you to workout. Get excited to race this weekend & have a great day!

Tuesday, September 23, 2025- written for SCY (MOON site training at MOON!)

1 x 600- 300/200/100

1:00 rest

Welcome back to MOON HS

1 x 125 @ 2:00- go odd 25's drill/even 25's kick on back (half udk/half build on surface)

3 x 25 swim @ :35-

  #1, build

  #2, swim 15m max/10m dps

  #3, race (full 25m)

1 x 125 @ 2:00- as above, different stroke- okay

6 x 25 @ :35-

  #1, 15/10

  #2, max effort race (full 25m)

  #3, fast udk on stomach

1 x 125 @ 2:00- as above, MRS (no free)

9 x 25 @ :40-

  same rounds of 3 as above (6 x 25)

Check HR

3 x 75 swim free br3 or 4/2 @ 1:10/1:00/1:10, desc 1-3

3 x 50 swim in MRS @ :55- build into fast turn/dps by 25's, no free

3 x 75 swim free br3 or 4/2 @ 1:05/:55/1:05, desc 1-3

3 x 50 swim in MRS (same stroke as 1st 3 x 50) @ :50, go long & strong/add kick by 25's

3 x 75 swim free br3 or 4/2 @ 1:00/:50/1:00, desc 1-3

3 x 50 swim in MRS (same as above) @ :55, target 200 gp

Check HR, then...

75 drill/kick/drill by 25's

Check HR again

1:00 rest

2 rounds of:

Monday, September 22, 2025- written for SCY (MOON site training at Cornell)

1 x 600- 300/200/100

1:00 rest

(MP only @ 6:30p)

With fins:

  8 x 25 @ :35, choice stroke drill (one stroke), #3&6 are fast udk

  3 x 50 swim/kick (same stroke as drill), desc 1-3 to what you can @ :55

  8 x 25 @ :35- as above, but different stroke

  3 x 50 sw/kick by 25's (same stroke as previous 25's drill), desc 1-3 to fast @ :55

Check HR/fins off, then...

150 drill/choice by 25's

Check HR again/1:00 rest

3 rounds of:

  2 x 75 @ 1:20- 25 dolph kick wbds/50 swim choice (same), desc 1-2

  1 x 150 swim backstroke, get time/check HR (go "desc 50's" then "75/75" then "giddyup", by round)

  4* x 25 kick w/bds max effort @ :45, get avg time

Check HR/out&back easy

*go 6 x 25 @ :40 in rd 2; then go 8 x 25 @ :35 in rd3- trying to hold same avg time (or faster) as 1st rd

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

1:00 rest

Finish up with...

8 x 50 @ :55, go odds swim strong/even free br3 or 4/2; odds are kick wbds FFT, get avg time

8 x 50 as above, except...

  odds, swim strong/even free br3 or4/2 @ :50

  evens, kick fast for time (FFT) wbds @ 1:10, try to be as fast on kick 50's as 1st round of 8

Check HR

Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you to workout. REMEMBER, we're back at MOON HS tomorrow afternoon. Have a great day!

Saturday, September 20, 2025- written for SCY (at South Fayette, combined sites)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

  2 x 75 drill/kick/drill by 25's @ 1:20

  3 x 50 @ :55 swim/kick by 25's, desc 1-3 to fast (same stroke as 75's)

Go free/no free/choice by round

Check HR, then...

9* x 100-

  1-2, swim/kick by 50's desc 1-2 @ 1:40

  #3, kick w/bds fast for time @ 2:00

*middle 3 x 100's:

  swim strong/even free br3 or 4/2 @ 1:20, hold consistent avg

1-3, free

7-9, MRS (no free)

Check HR/50 easy

Pick one:

DISTANCE-

2 rounds of:

  3 x 350 swim @ 5:00 (5:30)- go 200 smooth & strong/150 add kick & go (#2, 200 is swim IM)

  Rd1- 8 x 50 swim at goal pace @ :50 (#8 is drill)/75 swim faster than gp

  Rd2- 6 x 75 swim at goal pace @ 1:05 (1:10)/50 swim faster than gp

After Rd2...

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

  Finish up with...

  1 x 175 race, target mile goal split

IM/Stroke-

  3 rounds of:

   5 x 125 swim-

   odds, "slide IM" (50 of fly on #1, 50 of back on #3, 50 of breast on #3), @ 1:50 (2:00)

   evens, strong/even free br3 or 4/2 @ 1:40 (1:50)

   Check HR/out&back easy...

   1 x 175 race IM (50 of each/25 kick on back), can you be faster than 200 IM goal time?

Check HR/100 easy choice

1:00 rest

SPRINTERS-

3 times through:

  150 drill/choice by 25's @ 3:00 

  4 x 25 @ :40-

   Rd1- 25 max effort, get time (2-4 swim smooth @ 2nd gear)

   Rd2- 2 x 25 swim max effort (3-4 swim smooth @ 2nd gear)

   Rd3- 3 x 25 swim max (#4 swim smooth @ 2nd gear)

   Check HR, then right into...

  6 x 50 swim long & strong @ :45 (:50)

  25 easy to the start end...

  1 x 50 race from a dive

Go free/MRS no free/choice, by round

With fins, everybody together finish up with...

150's swim @ 2:40 desc 1-3's to fast- race somebody your stroke

Warmdown a bit before you get out. Do an excellent job with your HW this weekend & thank your parents for driving you to workout this weekend. Have a great day!

Friday, September 19, 2025- written for SCY (MOON site training at Cornell)

1 x 600- 300/200/100

1:00 rest

Working on "4th-best stroke" today...

  2 x 150 @ 2:40- go 50 ra2 la2 free drill, 25 kick free on side (get as flat & as long as possible)

  4 x 50 @ 1:05- first 25 choice drill in 4th best stroke, then easy skulling on the way back

  6 x 75 @ 1:40-

   50, drill/swim by 25's in 4th best stroke

   Check clock...

   last 25 is fast udk on stomach, get time

Check HR, then 50 easy

1:00 rest

2 rounds of:

  12 x 25 in 2 sets of 6...

   {4 x 25 as follows-

   { swim in 4th best stroke desc 1-3 to fast @ :35...#3 is swim free at 200 set-up @ :20)

   {2 x 25 kick w/bds @ :40

   { #1 is 15m max/10m easy

   { #2 is all max effort, race your teammates

  7 x 50 swim-

   odds 25 swim in 4th best stroke/25 kick on back, get time & desc 1-4 @ 1:00*

   evens, swim strong/even free br3 or 4/2 @ :40 (or :45), hold faster avg by round

Check HR after each round, then out/back easy

*interval gets :05 faster by round

1:00 rest

3 rounds of:

  2 x 100 strong & even free br3 or 4/2 @ 1:25* (or @ 1:25*), get avg time

  2 x 75 @ (same interval as 100's)- go 25 swim 4th best stroke/50 swim (back or breast)

  3 x 100 swim free br3 or 4/2 as above, but hold faster avg time

  1 x 125 swim- go 25 in 4th-best stroke/100 free br3 or 4/2...giddyup here & get time

  Check HR, then 75 easy kick/skulling/kick by 25's

  *interval for the 100's gets :05 faster by round

After 3rd round...

600 pull w/shnorkel & choice equipment (150 smooth/50 move)

1:00 rest

With fins, finish up with...

AMRAP-

  2 x 25 fly pull free kick drill @ :40

  1 x 37.5 FAST @ 1:00- go 25 swim fly/12.5y fast udk on stomach- all max effort here

If there is time...

  Work on starts before you go.

Warmdown a bit before you get out. Be sure to thank your parents for driving you all over Pittsburgh for workout...and remember, tomorrow morning we're down at South Fayette. Have a great day!

Thursday, September 18, 2025- written for SCY (MOON site training at South Fayette)

1 x 600- 300/200/100

1:00 rest

2 rounds of (free/breast by round):

All @ :15 rest...

  1 x 150- drill/kick on back by 25's

  3 x 50 swim/drill by 25's (same stroke as 150), build 25 swim to fast turn

  Check HR after each round

  50 easy after 2nd round/put fins on

Quick talk about breaststroke-

  Wide press

  Hands sweep in front of you then accelerate to the front

  Get flat (head looking down) as you squeeze your feet together at the end of each stroke

With fins, breaststroke drilling:

  8 x 25 @ :35 breast pull w/free kick; #'s 3 & 6 are fast udk on stomach

  6 x 75 @ 1:30- 2 dolph kicks 1 pull breaststroke (do flip turns), last 25 is free kick on back w/arms UP

  Check HR after #6 then take fins off/50 easy on back

AMRAP-

  4 x 50 swim breast/free by 25's @ :55, desc to fast
   #3 is always swim strong/even free br3 or 4/2 @ :45

  4 x 50 swim all breaststroke @ :55 desc to fast 

   #3 is swim strong/even free br3 or 4/2 @ :45

  4 x 50 swim/kick breaststroke by 25's @ 1:00 desc to fast (#3 is swim free s/e @ :45)

  Check HR, then out/back easy @ 1:30, then...

  4 x 25 breast kick FAST w/boards @ :45

  1 x MYSTERY SET (different after each round)!

  Check HR/50 easy

Warmdown a bit before you get out & do an excellent job with your HW tonight. Get excited to race next weekend & be sure to thank your parents for driving you to workout. Have a great day!

  

Wednesday, September 17, 2025- written for SCY (MOON site training at Cornell)

We got a late start today; after some 75's & swim/kick 50's we got into the following:

AMRAP-

  3 x 50 swim IM order by 25's @ :55, fast turns throughout

   2 x 50 swim strong/even free br3 or 4/2 @ :45, get times/hold faster avg by round

  3 x 50 swim/kick by 25's no free @ :55, desc 1-3 to what you can

   1 x 75 swim free br3 or 4/2, as close as you can get to mile goal pace

  Check HR, then out/back easy @ 1:30

  No additional rest between rounds

Warmdown a bit before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for driving you all over the PGH so you can swim. Remember, we're at South Fayette tomorrow afternoon, back at Cornell on Friday (at South Fayette again on Saturday Morning). Have a great day! 

Monday, September 15, 2025- written for SCY (MOON site training at Cornell)

1 x 600- 300/200/100

1:00 rest

2 times through:

  1 x 150 drill/kick on back by 25's (build kick to fast) @ 2:40

  2 x 100 @ 1:40- go swim/drill by 25's, build the swim to fast turn

  3 x 50 swim/kick by 25's @ :55, desc 1-3 to something fast

  No rest between rounds

  Go 1st round free, 2nd round no free (all one stroke)

1:00 rest after 2nd set, check HR

Starting from the deep end...

3 rounds of:

1 x 75 @ 2:00-

  25 dolph kick build

   Put board up...

  25 fast breast kick on back

   :20 fast vertical dolph kick, then get out

   25 fast udk on stomach from a dive

 3 x 50 kick desc 1-3 to fast @ :55

 1 x 75 kick fast for time- 25 w/boards/50 on back (focus on udk's)

Go one round each of fly/breast/free

Check HR/1:00 rest

1 x 400 pull w/shnorkel & choice equip, desc 100's 1-4 to what you can

Check HR/1:00 rest

There's a bit of a MYSTERY SET to the 75's kick...

3 x 100 swim strong/even free br3 or 4/2 @ 1:25, get avg time (about 80-85% effort)

3 x 75 kick fast for time w/boards @ 1:45

Check HR/25 easy

3 x 100 swim strong/even free br3 or 4/2 @ 1:20, get avg time (85-90% effort)

3 x 75 kick fast for time w/boards @ 1:45

Check HR/25 easy

3 x 100 swim strong/even free br3 or 4/2 @ 1:15, get avg time (90-95% effort here)

3 x 75 kick fast for time w/boards @ 1:45

Check HR/25 easy

3 x 100 swim free br3 or 4/2 @ 1:10, get avg time (best avg you can hold)

3 x 75 kick fast for time w/boards @ 1:45

Check HR/25 easy

With fins,

9 x 150 desc 1-3's @ 2:40 (go free swim on 1-3; then swim no free 4-6; last 3 kick on back)

If there is time, finish up with...

50's swim IM order by 25's, focus on fast turns throughout (3 each @ :55/:50/:45)

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. Have a great day!

Saturday, September 13, 2025- written for SCY (MOON site training at Montour)

1 x 600- 300/200/100

1:00 rest

After warmup (2x: 150/100/3 x 50)...

3 rounds of:

  3 x 50 drill/kick by 25's @ 1:05

  4 x 75 swim "slide IM*" @ 1:05, except...

    #3 is always swim free br3 or 4/2 @ :55 (or @ 1:00 if needed)

  1 x 175 swim IM (skip last 25 free), 3rd rd from a dive

  *1st rd, 75's are 25 swim fly/50 swim free

  *2nd rd, 75's are swim free/back/free by 25's

  *3rd rd, 75's are swim 50 free/last 25 breast

Finish up with...

9 x 150's swim with fins @ 2:40, desc 1-3 (free), 4-6 (no free) and 7-9 (kick on back)

Friday, September 12, 2025- written for SCY (MOON site training at South Fayette)

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys, 2 rounds of:

  3 x 50 @ 1:05- ra2 la2 free drill (head still/long, slow strokes/feel hips rotate)

  4 x 25 kick free @ :40- hold buoy out front

  1 x 300 freestyle- go 150 pull/150 swim (feel hips rotate on both)

Check HR, then 1:00 rest between rounds

8 x 75 odds/evens as follows:

  odds, 50 swim long & strong free/25 drill in MRS (no free) @ 1:20

  evens, 50 swim free smooth/add kick by 25's, last 25 is catchup free w/overkick @ 1:20

Check HR, put fins on

With fins:

  4 x 50 drill in MRS (no free) @ 1:00

  4 x 75 @ 1:20, drill/swim (MRS, no free), last 25 kick free on back w/arms pointed UP

  9 x 25 in sets of 3:

   1- swim build (MRS, no free) @ :40

   2- swim max effort (same stroke) @ :30

   3- fast udk on stomach @ :20

Check HR, then...

1 x 75 swim in MRS (no free, same as 25's) desc the 3 x 25's to smoking fast

Check HR again/fins off & 100 easy

1:00 rest

3 x 50 swim MRS/free by 25's @ :45- build 25 MRS to fast turn

  2 x 50 swim strong/even free br3 or 4/2 @ :40

3 x 50 swim MRS/free by 25's @ :50- desc 25's MRS to what you can

  2 x 50 swim strong/even free @ :40, br3 or 4/2

3 x 50 swim MRS/free by 25's @ :55- first 25 swim is race pace

  2 x 50 swim strong/even free br3 or 4/2 @ :40

3 x 50 swim all in MRS @ 1:00, desc 1-3 to max effort

Check HR/50 easy

3 x 300 freestyle @ :20 rest-

  150 pull w/shnorkel & choice equip

   Drop equipment...

  150 swim freestyle br3 or 4/2, desc 1-3 to what you can

1:00 rest, check HR

MYSTERY SET

  Guess it, and you don't have to do it...

Today we went a set with fins:

25 swim max, get time

50 swim max, get time- goal is 2x your 25 plus .5

75 swim max, goal is 3x 25 plus 1.0

1:00 rest/50 easy

75 max

50 max

25 max

Goal is 2 rounds free and 2 rounds in MRS (no free)

Warmdown a bit before you get out. Enjoy your time off this weekend, but don't wait until Sunday to start your HW. Be sure to thank your parents for driving you all over to workout each day; and, be thinking about your goals for the SCY season. Tomorrow morning we're at Montour, 7:30-10a. Have a great day!

Thursday, September 11, 2025- written for SCY (MOON site training at Cornell)

1 x 600- 300/200/100

1:00 rest

September 11, still an important day. Never forget...

We wound up going a couple of good breaststroke sets yesterday (just MC & MP at workout), so today we'll do what I had originally planned for yesterday (focused on backstroke).

Warmdown a bit before you get out & do an excellent job with your HW tonight. Remember, we are at South Fayette tomorrow; be sure to thank your parents for driving you all over the world so you can swim each day. Have a great day! 

Wednesday, September 10, 2025- written for SCY (Moon HS site training at Cornell)

1 x 600- 300/200/100

1:00 rest

Good job kicking yesterday...

3 x 50 @ 1:00- 6ks backstroke drill, focus on head position/body line/hip rotation, don't rush

3 x 50 @ 1:00- go double arm backstroke drill with free kick; feel elbows close to your side

3 x 50 @ :50, kick/swim backstroke (by 25's)- focus on hip rotation (kick), then add stroke

Check HR, 1:00 rest

3 x 150 backstroke as follows (@ :20 rest or so, no hard interval)

  1, go choice backstroke drill/swim dps backstroke by 25's

  2, go swim backstroke (build)/choice drill backstroke by 25's

  3, all swim backstroke desc 50's 1-3 to what you can, but don't get sloppy

1:00 rest, check HR

2 x 350 @ :20 rest as follows:

  200 pull w/shnorkel & choice equip

  150 choice (some sort of drilling/skulling, etc...); 2nd 350 this is backstroke

1:00 rest, get fins

With fins,

  8 x 25 sit & spin backstroke drill @ :45

  go small fast udk's/3 cycles drill/then lay flat & swim to the end (same tempo)

Fins off

8 x 50-

  1-2, swim backstroke @ :55, focus on tempo ("IM style")

  #3, swim back/breast by 25's @ :50

  #4, swim breast/free by 25's @ :50

1 x 400 swim free br3 or 4/2, each 100 is 75 is long & strong/last 25 add kick

Check HR

8 x 50 as above, as follows:

  1-2, @ :50

  #3 @ :45

  #4 @ :45

2 x 200 swim free br3 or 4/2 @ 2:40 (2:50), go 100 long & strong/100 add kick

Check HR

8 x 50 as above, as follows:

  1-2 @ :45

  #3 @ :40

  #4 @ :40

4 x 100 swim strong/even free br3 or 4/2 @ the fastest interval you can hold (ex, 1:10 or 1:20)

Check HR/50 easy

Finish up with...

LONG SWIM-

  4x through:

    150 swim backstroke (mix up the "tempo" vs "kick" driven stroke)

    50 breaststroke- go swim/kick on back by 25's, let the kick drive both

    50 kick fast free w/boards

Check HR

Warmdown a bit before you get out, then change quickly so you don't keep your families waiting. Do an excellent job with your HW tonight and be thinking about your goals for the SCY season. Have a great day!

Tuesday, September 9, 2025- written for SCY (MOON site training at Cornell)

1 x 600- 300/200/100

1:00 rest

Today we'll do the kick set from yesterday

**PM update- welcome to Montour athletes who need to swim at Cornell today due to the power outage at Montour

Monday, September 8, 2025- written for SCY (MOON site training at Montour HS)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

  3 x 50 drill/kick by 25's @ 1:00

  4 x out&backs @ :40-go fast udk/fwd ss/sprint back to wall (same stroke as drill above)

  1 x 50 kick w/bds @ 1:00, desc 1-3 to fast

No extra rest between rounds

Check HR after 3rd round then 150 drill/skulling by 25's

1:00 rest

2 times through:

  4 x 50 kick w/bds @ :55*, go fast/easy by 25's (*2nd rd @ :50)

  1 x 150 swim free (or back) @ 2:20, go 75/75

  3 x 75 kick @ 1:30 w/bds, 50 max effort/25 cruise

  1 x 150 swim free (or back) as above (75/75), except faster @ 2:30

  1 x 125 kick w/bds max effort @ 3:00, get time (go free rd1 and IM in rd2)

  No extra rest between rounds

After 2nd rd...

6 x 50 swim/kick by 25's choice @ :55

1 x 175 swim free or back for time- goal is 200 SCY goal time in that stroke (free or back)

1:00 rest

6 x 50 swim strong/even free or back @ :45

:30 rest

1 x 75 kick max effort for time- goal is best 100 SCY time

1:00 rest

Finish up with...

24 x 25 partner kick w/boards @ :45- "the usual" in sets of 4 (I'll explain)

Warmdown a bit before you get out. Do an excellent job with your HW tonight and get excited for our workouts this week. Be sure to thank your parents for driving you to workout. Have a great day!

Saturday, September 6, 2025- written for SCY (MOON site w/all senior sites @ Montour)

1 x 600- 300/200/100

1:00 rest

We weren't able to get in yesterday (filter issues at South Fayette), so today we'll do the breaststroke set I planned for yesterday, then get into the following:

6 x five-minute swims @ 1:00 rest, increase your effort 1-3's as follows-

  1-3, everybody swims freestyle

  4-6, your choice from the following options:

    *straight swim backstroke;

    *swim 100's IM;

    *go 25 fly/75 free (or, if you'd prefer, go 25 fly/75 back);

    *swim 50 breast/50 free

  No matter what you choose for 4-6 (pick one & stick with it), increase your effort 1-3

Check HR after #'s 3 & 6

100 easy

If there is time, finish up with:

  "Minus five" set as follows:

    100 swim strong/even free br3 or 4/2 @ 1:40 (or @ 1:30, your choice)

    100 swim as above, except 3rd 25 is breaststroke

    100 swim as above, except 2nd 25 is backstroke

    100 swim as above, except 1st 25 is fly (straight IM)

Check HR, then out & back easy @ 1:30

Next round of 100's (4 x 100 swum the same way) @ 1:35 or 1:25 ("minus five"), how low can you go?

Warmdown a bit before you get out. Enjoy your time off this weekend, but don't waste it...start your HW before Sunday Night, offer to help around the house- and be sure to thank your parents for getting you to workout all week. Be thinking about your goals for the SCY season so we can discuss them once we're back at MOON. Have a great day!

Friday, September 5, 2025- written for SCY (MOON site training at South Fayette MS)

1 x 600- 300/200/100

1:00 rest

3* x 150 @ 2:40- first 100 is drill/swim by 25's, last 50 is kick on back easy/fast by 25's

  *#3 is no free

Quick talk about breaststroke:

  -no "starfish"

  -wide press

  -sweep in & accelerate back to the front

  -squeeze feet/get flat at the end of each stroke/look at the bottom of the pool

With shnorkel: 

  6 x 25 @ :50- breast kick on stomach; squeeze feet together & feel the glide

  Drop shnorkel...

  6 x 25 breast pull w/free kick @ :40

  4 x 50 @ 1:05, go choice breast drill/swim breast build by 25's

  4 x 75 @ 1:30- 25 breast kick on back (drop feet)/25 choice breast drill/25 swim breast build

Check HR, 50 easy on back

1:00 rest

2 times through:

3 x 100 @ 1:40- go 50 kick IM order by 25's w/bds, then 50 swim free br3 or 4/2, desc 1-3

2x 3 x 50 swim breast/free by 25's @ *55 (*gets :05 faster by rd), focus on your kick

     3 x 50 swim/kick breaststroke by 25's desc 1-3 to fast (goal, breast split of 200 IM) @ :50

     1 x 100 swim breast/free by 50's fast for time @ 2:00

Check HR after each 100 breast/free, but no additional rest between rounds.

After 2nd round...

150 drill/skulling by 25's

1:00 rest

"Minus five*" set...

AMRAP:

1 x 100 swim strong/even free br3 or 4/2 @ 1:40*

1 x 100 swim as above, except 3rd 25 is swim breaststroke

1 x 100 swim as above, except 2nd 25 is swim backstroke

1 x 100 swim as above, except 1st 25 is swim fly

1 x 100 kick/swim by 50's fast for time (always @ 2:30)- kick w/bds, swim is IM (by rd)

Check HR after each 100 kick/swim

No additional rest between rounds

*each round gets :05 faster ("minus five"), can you get down to 1:25? Down to 1:20?!?

Warmdown a bit before you get out. Do some HW tonight- don't leave it all for Sunday Night. Remember, tomorrow morning again here at South Fayette, 7:30a. Have a great day!

Thursday, September 4, 2025- written for SCY (MOON site training at Cornell)

1 x 600- 300/200/100

1:00 rest

Great job yesterday! Keep it up...

Quick talk about butterfly...

2 rounds of (1st set w/fins, 2nd set NO fins):

  4 x 25 @ :40, udk either on stomach or side, biggest range possible

  4 x 25 @ :30, fast udk on stomach, smallest range possible

  4 x 25 fly pull free kick drill @ :40- 

    *exhale through your nose when your face is in the water

    *lift chin to breathe at the front of the stroke

    *firm hands all the way out the back 

  4 x 50 @ 1:10- go swim fly build/afaycg udk by 25's (only one breath!)

    *fast vertical dolphin kick at the wall after each 50, be streamlined!

Check HR after 1st rd, then fins off/150 easy choice-skulling by 25's

Check HR after 2nd rd, then 50 easy

1:00 rest

3 x 25 swim fly build @ :30

 1 x 50 swim fly/free @ :50

3 x 25 swim fly build @ :35

 2 x 50 swim fly/free @ :45

3 x 25 swim fly build @ :40

 3 x 50 swim fly/free @ :40

Check HR, then 75 easy drill/choice/drill by 25's

1:00 rest

2 rounds of:

  4 x 50 drill/choice by 25's in 4th best stroke NO FREE @ 1:05

  2 x 25 swim smooth & long @ :35 (4th best stroke, same as 50's drill/choice above)

  2 x 25 swim build @ :35 (same)

  2 x 25 swim giddyup @ :35 (same)

Check HR after each round, then out/back easy

1:00 rest

LONG SWIM-

This is straight through/nonstop/continuous/uninterrupted...

  3 times through:

   25 swim fly build

    75 smooth kick on back (think bodyline/hip rotation)

   25 swim fly build

    75 swim backstroke, focus on tempo of the stroke (NOT driving w/kick)

   25 swim fly build

    75 swim in 4th best stroke (go smooth/build/giddyup by 25's) 

   Hand touch/check clock, then right into...

   1 x 150 swim free br3 or 4/2- go 75 smooth/75 add kick & change gears; get time, desc 1-3

Check HR after each 150 free (sip water if you'd like) but then get right into the next round

Finish up with...

Partner kick 50's @ 1:30, or...

"Sort-of" goal talks (one at a time)

Partner kick 50's as follows:

  Go 2 at a time & race your partner

  1st 25, go halway fast dolph kick/fwd ss/sprint choice to the far wall

  2nd 25, go halfway fast udk on stomach/fwd ss/grab board fast breast kick to the wall

  Switch up your partner whenever somebody gets out for a goal talk

"Sort-of" goal talks-

  Nothing official yet because I didn't tell you I wanted to do this today (good opportunity today)

  *School goals (GPA, certain class goals, maybe a review course for SAT or college course, etc...)

  *Swimming goals- for both your best event/IM event/one distance event/ and 4th best stroke

  *Personal goals outside of the pool: learn to cook, get my license, volunteer at the holidays, etc...

PLEASE NOTE:

  At some point when we have the whole group together I want to discuss our goals as a team.

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 let's be quick in the locker rooms please. Tomorrow and Saturday are at South Fayette. Have a great day!

Wednesday, September 3, 2025- written for SCY (MOON site training at Cornell)

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys, 2 sets of:

  4 x 50 ra2 la2 free drill @ 1:05- don't rush the drill: head still/roll hips/full extension

  6 x 25 kick @ :40, hold buoy out front/head in line with spine/feel hips rotate-

    go odds build kick/evens are fast kick 15m then small steady kick for 10m

  1 x 150 pull free, desc 50's- think about head position/body line/hip rotation, @ 2:30

  Drop the buoy...(drop buoy & shnorkel in round 2)

  1 x 150 swim free (75/75), think about body line/hip rotation- don't "square off" w/kick

Get time/check HR

After 2nd round...

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

1:00 rest

4 x 75 @ 1:15, 25 swim free build (same good stroke from 1st set), 50 drill no free

  2 x 75 swim free br3 or 4/2 @ :55 (#1) and 1:10 (#2), get times & desc 1-2

4 x 75 @ 1:15, 25 swim free build (same good stroke), 50 drill/swim (same) no free

  2 x 75 swim free br3 or 4/2 @ :50/1:10, get times & desc 1-2

4 x 75 @ 1:15- go 50 swim no free (same as above) build/giddyup, then 25 free max kick

  2 x 75 swim free br3 or 4/2 @ :45/1:10, get times & desc 1-2

Check HR, then 50 easy

1:00 rest

1 x 450 pull free w/shnorkel & choice equip, desc 150's 1-3 to what you can

Check HR, then 1:00 rest

15 x 100 odds & evens as follows:

odds, swim IM @ 1:45 (last 25 is free kick on back) get time desc 1-8 to giddyup, yo!

evens- swim strong & even free br3 or 4/2 @ 1:25, nothing sloppy here

Check HR

Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you all over for workout. Tomorrow afternoon back here at Cornell again then Friday/Saturday at South Fayette. Have a great day!

Tuesday, September 2, 2025- written for SCY (Moon HS site training at Cornell)

1 x 600- 300/200/100

1:00 rest

With fins, 3* rounds of:

  6 x 50 @ :55-

    25 drill/25 kick as follows:

    1-3, drill is ra2 la2 free drill/kick is afaycg udk on stomach, then superhero kick free

    4-6, choice drill no free same stroke/kick is udk on back (10y), then freeK on back arms UP

  1 x 100 fast kick @ 2:00- go 50 on back (get time)/50 wbds (same speed!)

  1 x 125 swim backstroke (by round) as follows:

    1st rd- 75 cruise/50 add kick

    2nd rd- 50 cruise/75 add kick

    3rd rd- all fast, get time

No extra rest between rounds, get time & check HR after each 125, then 25 easy

*2nd rd- 50's @ :50

*3rd round- @ :55, but NO FINS

5 rounds:

  1 x 75 kick w/bds @ 1:20- go 25 max effort/50 moderate (last 25 breast k)

  1 x 75 kick w/bds @ 1:20- go 50 max effort/last 25 breast k moderate

  3 x "out & backs" @ :40, all max effort-

    "out" is blast udk (on stomach)

     come to surface at 12y for fwd ss, then...

    "back" is breast kick on back, drop feet down to start kick (keep knees @ surface)/squeeze feet

  1 x 75 kick fast for time @ 1:20- odd rds all free; even rds go fly/free/breast k by 25's

  1 x 100 swim backstroke (odd rds, go smooth/add kick by 50's) or IM (25's) even rds @ 2:00

No additional rest between rds

Check HR after each rd

9 x 100 in sets of 3, all @ 1:20 (or @ 1:30)-

 1, 25 dolph kick wbds/75 swim strong & even free br3 or 4/2

 2, swim free br3 or 4/2 go long & strong/add kick by 50's; get time

 3, 75 swim IM/last 25 kick free wbds- faster than time on 2nd 100

:30 rest after #3 (check HR)

1:00 rest after #9 (check HR); then...

3 x 100 swim free br3 or 4/2- all strong & even, all @ fastest interval you think you can make

Check HR/1:00 rest

3 x 150 kick wbds @ 3:00 as follows:

  1, go 50 max effort/100 cruise (swim) IM (by 25's)

  2, go 100 max effort/50 choice- can be drill/swim choice/kick on back

  3, go 3 x 50 kick max effort @ :10 rest- goal is faster than 200 free goal time (SCY)

Check HR

Warmdown 1 x 450 pull w/shnorkels & choice equipment, ascend the 3 x 150, then check HR

Do an excellent job with your HW tonight, be sure you know the schedule for the week & thank your parents for driving you all over PGH so you can swim. Be thinking about your SCY goals for the upcoming year so we can talk about them once we're back at Moon. Have a great day!