Friday, October 31, 2025- written for SCY (MOON Site training at South Fayette MS)

1 x 600- 300/200/100

1:00 rest

MEET WARMUP, then...

With fins, fly strokework (25's drill & 50's swim/kick)

SPEEDSET-

  16 x 50 @ 1:30 (20/30, 30/20, all fast, all drill by 50's, x4), 1-3 from a dive

  Change strokes after every 4 x 50's

  Check HR after each fast 50 

Pulling, 2 rounds:

  350/250/150, all @ :20 rest (avg pace per 50 gets faster)

  Change equip from rd1 to rd2

With fins, finish up with...

  24 x 25 @ :40 in sets of 4 (fast/ez, ez/fast, all drill, all fast by 25's)

  Change strokes after every 8 x 25; then...

  Your choice:

  Freestyle, go 3 x 150 swim desc 1-3 to max effort @ 2:20

  non-free, go 6 x 75 swim desc 1-3/4-6 @ 1:30 to max effort

Warmdown a bit before you get out. Be sure to thank your parents for getting you to workout today, and maybe hold off on the candy until after the meet this weekend...just saying. Have a great day!

Thursday, October 30, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

3 times through:

  3 x 75 @ 1:15, drill/kick/drill by 25's

  1 x 125 @ 2:15-

   go kick/swim smooth/kick faster/swim strong/kick fastest by 25's

  Check HR after each round

  Go one round each of free/MRS (no free)/choice (only one stroke)

After 3rd round, put on paddles & fins

With paddles & fins: 

  8 x 25 breast pull free kick @ :35

  Think about-  

  Wide press/sweep hands in front of body/fast acceleration to the front/get flat

1:00 rest

7 x 50 o/e as follows:

  odds, swim strong/even free br3 or 4/2 @ :45

  evens, swim breast/free by 25's @ :50, fast turns throughout

1 x 150 swim free br3 or 4/2, go 75 smooth & long/75 add kick, get time

:30 rest

9 x 50 o/e as follows:

  odds, swim strong/even free as above @ :40

  evens, swim IM order by 25's @ :50, focus on fast turns throughout

1 x 150 swim free as above (75/75), but faster

:30 rest

11 x 50 o/e as follows:

  odds, swim free as above @ :35

  evens, swim/kick by 25's in MRS (no free) @ :50

1 x 150 swim free as above, fastest of the day

Check HR, then get right into...

1 x 350 pull free w/buoy only-

  Go odd 50's br3, even 50's br 5/7/9 by 50's (#2/4/6)

 (DISTANCE, go 450 w/shnorkel, desc 150's)

Check HR again/1:00 rest

Three options today:

(all AMRAP)

SPRINTERS-

  2 x 50 drill @ 1:00

  4 x 25 swim max effort @ :45/:45/:25/:45 by 25's*

  1 x 25 easy choice to the far end

  1 x 75 race @ 2:00, same stroke as 25's

  No additional rest between rounds

  *intervals on the 25's go to :35 in 2nd rd, then @ :25 in 3rd rd (3rd 25 always @ :25)

  Change stroke for 25's & 75 after 3 rounds (25's start over @ :45/:45/:25/:45 in 4th rd)

STROKE/IM-

  2 x 75 @ 1:30- go drill/kick/drill by 25's

  4 x 50 swim at 200 goal pace @ :55*

   out/back easy @ :45, then...

  1 x 75 swim for time: 25 (same stroke as 50's gp)/50 free

  Check HR after each 75, but no additional rest between rounds

  *interval for 50's gp in 2nd rd is :50, then 3rd rd is @ :10 rest

  Change stroke for 50's gp after 3 rounds if you'd like (but go next 3 rounds w/that stroke)

DISTANCE-

  1 x 250 swim free br3 or 4/2, go 150 smooth/100 add kick @ 3:15 (adjust if needed)

  5 x 50 swim at mile goal pace @ :50, keep track of avg time

  1 x 250 swim free as above, except go 100 smooth/150 add kick, @ 3:15 (adjust if needed)

  5 x 50 swim at mile goal pace @ :10 rest, keep track of avg time

  Check HR, then...

  1 x 25 easy choice @ 1:00

  1 x 75 swim free faster than goal pace, get time/check HR

  1:00 rest between rounds

Warmdown at least 4 minutes before you get out. Do an excellent job on your HW tonight & thank your parents for driving you to workout today. Remember, we're down at South Fayette tomorrow from 3:45-6p. Get excited to race this weekend, have a great day!

  

Thursday Morning, October 30, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins:

  8 x 25 odds/evens as follows:

   odds, stroke drill @ :35

   evens, fast udk @ :25 (one breath if needed)

  Check HR, then...

  4 x 50 @ :50-

   25 swim build (gets faster from 1-4)

   25 stroke drill (same stroke)

Check HR, fins off/50 easy

AMRAP-

  2 x 25 stroke drill @ :30

  go to midpool...

All @ :50 (go 3 at a time)

  *:05 fast superhero surface kick

  *sprint into race pace turn, then

  *max effort udk back to midpool

   *fast vertical dolphin kick until start of next round

  After 3 rounds, easy to the start end for...

  1 x 25 race max effort (same stroke as the sprints into race pace turn)

Warmdown a bit at 6:55a before you head out. Do an excellent job in school today and thank your parents for driving you to workout this morning. Have a great day!

Wednesday, October 29, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15- go drill/dolph kick on side/drill by 25's

1 x 150 @ 2:30- swim/kick by 25's, desc 50's 1-3

3 x 100 @ 1:45, go drill/swim build/kick fast/skulling by 25's

1 x 150 @ 2:30- swim/kick by 25's, desc 1-3 to faster than 1st round

2 x 150 @ 2:45, go 50 drill/25 swim, then 50 drill/25 skulling

1 x 300 straight swim choice no free (IM, MRS, etc...), desc 100's 1-3 (hand touch at 100's)

Check HR, then 50 easy

W/boards, 2 rounds of:

  8 x 25 kick odds/evens @ :25/:45

   odds, 15y max/10y easy

   evens, all kick max effort

  4 x 50 kick w/bds max effort @ :50, except #3 is on back @ :50

Check HR after each round; then out/back easy after Rd1, 50 easy after Rd2

1:00 rest

Two options today...

DISTANCE-

  10 x 350 as follows, all @ :20 rest

   #1, go 300 long & strong/50 add kick & change gears;

   Then...

   #2 is 250/100

   #3 is 200/150

   #4 is 150/200

   #5 is 100/250

   #6 is 50/300

   Check HR, then out&back easy

   #7, 350 go

   Check HR/50 easy/1:00 rest

   #8-10, pull free w/shnorkel & buoy (200/150, desc last 150)

LONG SWIM-

4 times through...

  250 pull free w/shnorkel & buoy

   200 IM, each 50 is swim/kick udk, get time (gets faster from rd to rd)

    150 swim/kick by 25's in MRS (no free), desc 50's 1-3

     100 kick w/boards, start at 85% effort, desc from there to max effort!

:20 rest between rounds to check HR & sip water, but not more than that

Finish up with...

With fins:

3 x 150 swim free br3 or 4/2, desc 1-3 to max effort @ 2:20

  3 x 75 swim IM (no free) desc 1-3 to max effort @ 1:30

3 x 100 swim/kick by 50's (kick on back) @ 1:40 in MRS, no free, desc to max effort

  3 x 75 swim IM desc 1-3 to max effort @ 1:30 (no free)

3 x 50 MRS @ 1:10- go 25 udk no breathing/25 swim, all max effort, no free

  3 x 75 swim free br3 or 4/2 desc 1-3 to max effort @ 1:30

Check HR after each max effort swim

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

Tuesday, October 28, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

6 rounds of:

  100 @ 1:40- go drill/kick/drill/fast udk by 25's

  75 @ 1:10- go swim/kick/swim faster (same stroke as 100)

  No rest between rounds

  Go 2 rounds each of free/MRS (no free)/choice

Check HR after last round, then...

2x:

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

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

  3 x 50 swim strong/even free br3 or 4/2 @ :40, get avg time (faster avg in Rd2)

  No rest between rounds

  Check HR after Rd2, then 50 easy

1:00 rest

2 times through:

  3 x 100 @ 1:25, go free/IM/free by 100's (free is strong/even); #3 faster than #1

  1 x 150 swim free br3 or 4/2 @ 2:00, go 75 smooth & long/75 add kick & change gears

  No rest between rounds, check HR after 2nd rd, then 50 easy

1:00 rest

2 rounds:

  3 x 125 @ 1:40, swim free (75/50), #2 is swim IM (50 free on end)

  1 x 75 swim fast IM @ 1:40

  No rest between rounds

  Check HR after Rd2/50 easy

1:00 rest

6 x 75 swim odds/evens as follows:

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

  evens, swim IM (no free) @ 1:05, desc 1-3 to what you can

  Right into...

  2x{2 x 150 swim free @ 1:55, go 75/75

      {1 x 175 swim free @ 2:10- goal is 200 free goal time or faster

       No rest between Rd1&2

       Check HR after Rd2, then 50 easy

1:00 rest

6 x 75 odds/evens as above, then right into...

5x {125 swim free br3 or 4/2 @ 1:40- go 75 smooth & long/50 add kick & change gears

     {75 swim fast freebr3 or 4/2 @ 1:00- get after it here

     No rest between rounds, check HR after 5th round

Warmdown at least 1 x 150 choice/skulling by 25's before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. Get excited to race this weekend right here at the MOON. Have a great day!

Tuesday Morning, October 28, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins,

  9 x 100 @ 1:30 in 3's

   1-2, 25 ra2 la2 free drill/25 spin backstroke drill/25 swim back same tempo/25 udk

   #3, all kick on back (12.5y udk on each length); udk gets faster by 25's

   Check HR after #9, then fins off

   50 easy

Finish up with...

AMRAP-

  2 x 50 @ :55- go drill/swim build backstroke by 25's

  2 x 50 @ :50- go swim build/swim at 200 setup by 25's

  2 x 50 @ :45- go swim at 200 setup/swim giddyup by 25's

Check HR after each round of 6

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

Monday, October 27, 2025- written for SCY (MOON Site training at Cornell)

1 x 600-300/200/100

1:00 rest

Make sure you have your "Best/least-best/differently or better" talk today

4 x 200 @ 3:30-

  100, drill/kick by 25's

  100, swim/kick by 25's

Go 2 free/2 no free

Check HR

1:00 rest

12 x 50 (odds/evens) as follows-

  1) swim fly/back by 25's @ :50*, fast turn

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

  3) swim back/breast by 25's @ :50*, fast turn

  4) swim free as above @ :40

No rest between sets of 4

*50's IM are @ :45 the 2nd time through, then @ :40 the 3rd time through

After #12, check HR

1:00 rest

4* times through:

  4 x 50 swim/kick by 25's @ :50, desc 1-4 (MRS)

  1 x 150 @ 2:00 swim free (or back), go 75 long & strong/75 add kick

  1 x 150 @ 3:00-

   50 kick max effort w/bds

   100 swim free w/max kick (think the end of the 400 IM)

   1 x 200 kick w/bds @ 4:00 as follows:

    125 straight kick for time @ 2:30, get time

    3 x 25 kick @ :10 rest (all max), all @ 1:30- add to 125 for 200 total

   *After 1st rd, 2 x 300 swim free (or back) @ :20 rest, desc 1-2, get times

   *After 2nd rd, 2 x 250 swim free (or back, but same as 300's) @ :20 rest, desc

   *After 3rd rd, 2 x 200 swim (same) @ :20 rest, desc

   *After 4th rd, 2 x 150 swim (same) @ :20 rest, desc

   *Get times for the 300's; 250's in 2nd rd must start faster (per 50) then 2nd 300

Finish up with...

AMRAP-

100's "disappearing IM" @ 1:30-

  1) 25 dolph kick wbds, 75 swim back-breast-free

  2) 25 swim fly/50 kick wbds free-breast/25 swim free

  3) 25 swim fly/75 kick IM (dolphin kick-breast kick-free kick by 25's)

  4) all kick free fast for time

No additional rest between rounds

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

Saturday, October 25, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

18 x 25 in 3's-

  1-2, drill @ :35

  #3, swim fast (same stroke as drill) @ :20

  Change stroke after 6 and 12

Check HR after #18/fins off

50 easy 

1:00 rest

3 rounds of:

  2 x 75 swim @ 1:05- 25 fly/50 choice

  1 x 100 swim/kick by 50's (MRS, no free) @ 1:40, get time & desc 1-3

  No rest between rounds, check HR after each round

3x:

  3 x 50 swim strong/even free br3 or 4/2 @ :40, get avg time (avg gets faster by round)

  2 x 25 swim in MRS (no free)-

   1st 25 is swim at 200 set up @ :35

   2nd 25 is swim max effort @ :25

No rest between rounds

Check HR after 3rd round, then...

150 choice/skulling by 25's

1:00 rest

6 x 175 @ 5:00 as follows:

  100 swim smooth free from a dive (as fast as you can keeping it smooth & long)

   75 swim max effort in MRS (no free)- crank it up here

   Get time, then 75 easy choice

With fins, finish up with...

AMRAP-

  4 x 25 swim fast @ :45* (#2 is always @ :25); interval gets :10 faster by rd (3rd rd all @ :25)

  1 x 50 fast for time @ 1:00- go 25 udk on stomach/25 swim max effort, target 50 best time

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

Thursday, October 23, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins,

  18 x 25 in sets of 6:

   1-2, fly pull free kick drill @ :35

   #3, swim fly build to fast @ :20

   3-4, fly pull free kick drill @ :35

   #6, fast udk on stomach, shoot for "no breath"

Check HR after #18, then fins off

2 rounds of:

  3 x 50 drill/dolph kick on side (stay on surface, head on shoulder) @ :55

  6* x 25, odds & evens-

   odds, swim 200 set up @ :35 

   evens, swim max effort @ :25

   *middle 2 x 25 are kick w/boards, same as swim (@ :35set up/@ :25 max)

No rest between rounds

Go 1st rd free, 2nd rd no free (only one stroke)

Check HR after 2nd rd, then 50 easy on back

1:00 rest

6* times through:

1 x 300 pull free w/shnorkel & buoy (choice paddles & band)-

  Think about head position/body alignment & long stroke; get time

:20 rest

  {75 swim strong/even free br3 or 4/2 @ :55 (JMI)

  {3 x 50 swim free @ :40, desc 1-3 to WYC

  {75 swim FFT free, get time- this is giddyup, yo!

Check HR after each round/50 easy

*the 75/3 x 50/75 is different from round to round-

   Rd2, the 50's are strong/even at 85-90%

   Rd3, the 50's are @ :40/:35/:40, desc

   Rd4, the 50's are are 40/35/40, but all strong/even at 85-90%

   Rd5, the 50's are @ :35/:40/:35 desc

   Rd6, the 50's are @ 35/40/35, all strong/even; the 75 FFT is from a dive

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

Thursday Morning, October 23, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

Nobody showed up this morning, so we'll keep this workout for another morning.

Wednesday, October 22, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

With fins,

8 x 25 breast pull w/free kick @ :35- #'s 3 & 6 are fast udk @ :20

:30 rest, get paddles....

8 x 75 @ 1:20- 

  2 dolph kicks 1 breast pull, do flip turns & desc 1-2

  Even rounds of 2 are with paddles- don't rush the press...

3 rounds:

  4* x 50 swim strong/even free br3 or 4/2 (pick one) @ :45 (@ :40 in 2nd & 3rd rds)

   *3 is a 75 swim free br3 or 4/2 @ :55- JMI, but nothing sloppy

  4 x 50 breaststroke as follows-

   1) swim smooth/add kick by 25's @ :55

   2) 2 x 25 swim at 200 setup @ :35

   3) swim giddyup @ :50, get time

   4) swim/kick on back fast for time, how close can you get to your time on 3rd 50?

Check HR after each round, then back down to the start end

LONG SWIM-

3 times through:

  200 breaststroke swim/kick by 25's, except 3rd 50 is swim fast breaststroke

  150 swim freestyle br3 or 4/2 (get time)-

   Rd1, go 100 long & strong, then 50 add kick; Rd2 go 75/75; Rd3 go 50/100

  100 drill choice/skulling by 25's- don't rush the skulling

Sip water after each round, but no more than :10 on the wall before starting next round

Check HR then 50 easy after 3rd round

Finish up with...

15 x 100 in 3's as follows:

  1) swim strong even free br3 or 4/2 @ 1:25

  2), swim strong/even free as above (#1), except 3rd 25 is swim breaststroke, @ 1:25

  3) swim giddyup for time @ 1:20*

  No rest between rounds of 3

  *100 straight free for time gets :05 faster by round (#6 @ 1:15, then @ 1:10/1:05/1:00), all fast

Check HR after #15

Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you to workout today. Get excited to race this weekend (if you're going to the meet). Have a great day!

Tuesday, October 21, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2 rounds:

  2 x 125 @ 2:00- go 50 drill/25 kick udk on side/50 drill

  3 x 100 swim/kick wbds by 50's @ 1:40 (same stroke as 125's), desc 1-3 to what you can

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

  Check HR after 2nd rd, then 50 easy

1:00 rest

5 or 6 rounds, lets see how it goes:

  1 x 75 swim/drill/swim faster in MRS (no free) @ 1:10*

  1 x 50 swim strong/even free br3 or 4/2 (pick one) @ :40

  *75 gets :05 faster per round; when you can't make the interval with drill (2nd 25), swim free instead

  No additional rest between rounds

  Once you've gone as far as you can go, check HR, then...

  

   1 x 300 as follows:

    2 x 25 udk AFAYCG @ :05 rest

    1 x 50 drill/skulling by 25's

Check HR again/1:00 rest

5 times through:

  2 x 25 stroke drill @ :45

  4 x 50 swim at 200 goal pace in MRS (same stroke as 25's drill) @ 1:00; 2nd 50 always @ :40

  1 x 75 dr-k-dr @ 1:40

  1 x 75 swim long & strong free br3 or 4/2 @ :55, JMI

  2 x 50 swim at 200 goal pace @ :10 rest (same stroke as 1st set of 50's)

  1 x 25 swim (same stroke as 50's goal pace) max effort- think "finishing speed" here!

Check HR after each round/easy to the start end

NOTE: 50's goal pace @ 1:00 get :05 faster by round (2nd rd @ :55, 3rd @ :50, 4th @ :45)

             EXCEPT...in the 5th round, all 4 x 50 are @ :10 rest

If there is time...

Work on starts before you get out.

Warmdown a bit before you get out. Do an excellent job on your HW tonight & be sure to thank your parents for getting you to workout today. Tomorrow we are back at Cornell, then Thursday back here at MOON. Start thinking about what you want out of your races this weekend...have a great day!

  

Tuesday Morning, October 21, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

5x:

  3 x 25 choice backstroke drill @ :35

  1 x 50* swim backstroke- go 25 build/25 swim fast, hold race pace tempo

  *go 75 in 2nd & 4th rds (25 build/25 max/:10 rest/25 max)

  *go 100 in 3rd rd (25 build/25 max/:10 rest/25 max/:10 rest/25 max)

Check HR after each round; 75 easy dr-k-dr after 5th rd

Finish up with...

12 x 50 swim back/breast by 25's as follows:

   3 swim @ :55 desc

   3 swim @ :50 desc

   3 swim @ :55 desc

   3 swim @ :45, desc if possible

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

Monday, October 20, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

2 times through:

1 x 250- go drill/kick on back by 50's (kick is easy/fast by 25's)

5 x 50 swim/kick by 25's @ :55, desc the 25 swim to max effort

Check HR after each round

Go 1st rd free, 2nd rd no free (only one stroke)

1:00 rest after 2nd round

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

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

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

  2 x 50 swim @ :40 strong/even free as above, faster avg than 1st rd

3 x 50 swim/kick by 25's in 4th best stroke (no free) @ :55, desc 1-3

  2 x 50 swim strong/even free as above @ :40, fastest avg of the set

Check HR/:15 extra rest...

5 x 150 swim as follows-

  odds, 25 MRS (no free)/100 free long & strong, 25 4th best stroke (no free), desc 1-3 @ 2:10

  evens, all swim free br3 or 4/2 @ 1:50- JMI, but nothing sloppy

Check HR again, then 50 easy

1:00 rest

With boards:

5 rounds of...

  2 x out & backs to 15y @ :40

  2 x out & backs to 20y @ :40

  :20 extra rest, get ready

  6 x 25 kick max effort @ :45/:35/:25

  250 swim free br3 or 4/2 (can be backstroke)-

go 200 long & strong/50 add kick; then 150/100, 100/150, 50/200 and then 250 giddyup (by rd)

Check HR/1:00 rest after each round

Odd rounds kick is free, even rounds dolphin kick or breast kick

450 pull w/shnorkel & buoy (choice paddles)- desc 150's to what you can, but not sloppy

Check HR

Finish up with...

  Work on starts

Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you to workout today. Tomorrow is back at MOON. Have a great day!

Friday, October 18, 2025- written for SCY (MOON Site training at South Fayette)

Edit: the group wound up swimming Todd's pre-meet workout with the other two sites.

Thursday, October 16, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds:

  1 x 25 drill @ :30

  1 x 50 kick @ :50- go 25 choice/hand touch/25 fast udk on stomach

  1 x 25 swim fast @ :20 (same stroke as 25 drill)

  No rest between rounds

  Go free in odd rounds/no free in even rounds

  After 4th round, check HR then fins off...

150 kick- go wbds/on back/wbds faster by 50's

1:00 rest

18 x 50 in sets of 3 as follows-

  1-2, swim IM order by 25's (no free) @ :50, fast turns throughout

  #3, swim freestyle br3 or 4/2 @ :50/:45/:40/:35/:30/:25 by round- don't get sloppy on faster intervals!

No rest between rounds; check HR after #18, then...

100 easy choice/kick by 25's

1:00 rest

1 x 350 swim free br3 or 4/2 (pick one)- go 200 strong/even then last 150 add kick & go 

5 x 50 swim at 1000 goal pace @ :50

1 x 75 swim faster than goal pace, check HR

  25 easy choice

4 x 75 swim at 1000 goal pace @ 1:10

1 x 50 swim faster than goal pace

Check HR/50 easy

1:00 rest

1 x 250 swim free as above, go go 150 strong/even, 100 add kick & go (faster than 350 per 50)

5 x 50 swim at 1000 goal pace @ :45

1 x 75 swim faster than goal pace, check HR

  25 easy

4 x 75 swim at 1000 goal pace @ 1:05

1 x 50 swim faster than goal pace

Check HR/50 easy

1:00 rest

1 x 150 swim free as above, go 100 strong/even, last 50 add kick & go (faster than 250 per 50)

5 x 50 swim at 1000 goal pace @ :40

1 x 75 swim faster than goal pace, check HR

  25 easy

4 x 75 swim at 1000 goal pace @ 1:00

1 x 50 swim faster than goal pace

Check HR/50 easy

Finish up with...

1 x 450 pull free w/shnorkel/buoy & choice equip, paddles if you'd like

  go 100 cruise/50 move, then 75/75, then 50/100 (by 150's)

Check HR/50 easy

1:00 rest

1 x 150 race from a dive, goal is faster than 150 avg goal pace of 1000 goal time.

Warmdown a bit before you get out. Do an excellent job with your HW tonight, thank your parents for driving you to workout today and get excited to race the 1000 this Saturday at workout. Have a great day!

Thursday Morning, October 16, 2025 (at Moon HS)

1 x 600- 300/200/100

1:00 rest

3x:

  1 x 100 @ 1:40- drill/kick on back by 25's (build the kick)

  2 x 50 @ 1:00- kick fast/swim FAD by 25's (go 200 setup/max by 25's)

  Check HR after each round, but no extra rest

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

With fins, finish up with...

AMRAP-

  25 swim max effort to halfway, then cruise @ :40

  25 swim max effort to 20y, then cruise @ :30

  25 swim all max effort @ :20

  25 easy choice @ :50

Change strokes by round

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

Wednesday, October 15, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

2 rounds:

  3 x 50 drill/kick on back by 25's @ 1:00, focus on fast udk's

   4 x 25 power drill @ :35 (same stroke as 50's)

  3 x 100 @ 1:45- go swim/kick wbds by 50's, desc 1-3 (same stroke as 50's)

   4 x 25 swim (same stroke)-

   odds, go 15y swim fast/10y swim smooth

   evens, all swim max effort

Check HR after each round

Go 1st round free, 2nd round no free

3 times through:

  1 x 100 swim strong/even free (75), last 25 fast udk from a dive @ 1:30

  1 x 100 @ 1:30 swim free br3 or 4/2, except go 25 in 4th best stroke in the "IM* spot"

   *if fly is your 4th best stroke, go 25 fly/75 free;

     if back is your 4th best stroke, go 25 free/25 back/50 free

     if breast is your 4th best stroke, go 50 free/25 breast/25 free

  1 x 300 swim free br3 or 4/2- get time & desc 1-3 to giddyup

Check HR after each 300, then out/back easy

LONG SWIM-

  3 times through, uninterrupted:

   250 alternate sw/k by 50's (reverse IM order by round), kick on back

   150 swim free, strong/even effort, get time

   250 alternate kick wbds/swim free by 50's, desc 50's kick to fast

   150 swim free faster- giddyup here, yo! (check time, then continue into next round)

If there is time, finish up with...

25's from a dive- fast to 15y mark, get time

  Change stroke after every 4

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. Get excited to race the 1000 on Saturday Morning, have a great day!

Tuesday, October 14, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

DISTANCE- 

  With MP...

6 x 75 @ 1:15, go drill/kick/drill by 25's

Check HR, then...

With boards:

  4 x out & backs to halfway @ :40, go free kick/fwd ss/dolph kick

  4 x out & backs to the 15y marker @ :50, go free kick/fwd ss/dolph kick

  4 x 50 kick @ 1:00- go max effort the first 25, then smooth & strong 2nd 25

  Check HR, then...

9 x 50 swim free br3 or 4/2-

  1-3 @ :50/:40/:50 (by 50's), desc 1-3

  4-6 @ :45/:35/:45 (by 50's), desc 1-3

  7-9 @ :40/:30/:40 (by 50's), desc 1-3

Check HR, then 50 easy

1:00 rest

9* x 150 @ 2:30-

  50 kick wbds max effort/100 swim smooth & strong

  100 kick wbds max effort/50 swim smooth & strong

  150 all kick max effort w/bds

  NOTE: middle round of 3 is all on back (no boards)

Check HR after #3/6/9; 100 easy choice after #9

1:00 rest

All @ :20 rest...

  3 x 150 swim free br3 or 4/2, go 100 strong/even, then 50 add kick, get times

  Check HR, then out & back easy

  3 x 250 swim free- go 150 strong/even, then 100 add kick

  Check HR/out & back easy

  3 x 350 swim free, go 200 strong/even, then 150 add kick

  Check HR/75 easy choice (to the starting block end)

From a dive:

AMRAP-

  4 x 15y sprints, get times (only one stroke)

  1 x 35y sprint max effort (same stroke as 15's)- how clos can you get to your 15y avg (x2), +:02?

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. Get excited to race the 1000 this coming Saturday at SF. Have a great day!

Tuesday, October 14, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

  2 x 75 dr-k-dr by 25's @ 1:15

  1 x 50, go swim build/:05r/fast udk on stomach (only 1 breath) @ 1:00

  Go free/no free/choice by round

Check HR after each round

After 3rd round, take fins off & get right into...

1 x 150 swim (build)/kick on back by 25's, desc 50's

:15 rest...

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

1 x 150, go kick on back/choice/skulling by 25's (2x), don't rush the skulling

:15 rest...

4 x 50 swim IM order by 25's @ :45, race pace turns

Check HR/50 easy

1:00 rest

3 times through:

  4 x 100 no free @ 1:45 as follows:

   1, go 75 swim (one stroke)/25 kick on back

   2, go 50 swim (same stroke)/50 kick on back

   3, swim strong/even free br3 or 4/2 @ 1:20

   4, go 25 swim (same stroke as #'s 1&2)/75 kick on back

  3 x 50 swim free br3 or 4/2 (pick one), desc 1-3 @ :45/:35/:45

  3* x 100 swim free br3 or 4/2 strong/even free @ 1:20*

  1 x 125 swim giddyup free br3 or 4/2 for time

  Check HR after each 125, then easy back down to the other end

1:00 rest between rounds

NOTES:

  Change stroke for the 100's (4 x 100 no free @ 1:45) from round to round;

  *in Rd2 go 5 x 100 @ 1:15; in Rd3 go 7 x 100 @ 1:10

After 3rd round, go 1 x 125 kick/choice by 25's; then...

Finish up with:

AMRAP-

  4 x 15y sprints from a dive- max effort here, get times & figure avg

  1 x 35y race from a dive- how close can you get to your avg 15y time (x2) +:02???

  Check HR, then easy back to the blocks

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 the 1000 this coming Saturday at SF. Have a great day!

Tuesday Morning, October 14, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

3 rounds:

  1 x 125 @ 2:00, go drill-kick by 25's

  1 x 175 as follows-

   Rd1, 75 swim strong/even free br3 or 4/2, 100 sw-k by 25's, same stroke as 125

   Rd2, 75 swim free as above, 2 x 50 swim @ :10 rest desc 1-2 (same stroke as 125)

   Rd3, 75 swim free as above, 25 fast udk, 75 swim desc 25's to fast (same stroke as 125)

Check HR/:30 rest between rounds

Finish up with...

AMRAP:

  4 x 15y max effort sprints from a dive, get time

  1 x 25 max effort from a dive, same stroke as 15y sprints

Change stroke from round to round

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

Monday, October 13, 2025- written for SCY (MOON Site training at South Fayette, PM)

1 x 600- 300/200/100

1:00 rest

Great job racing this weekend!

Today, we'll do a swimdown from the meet; 

Tomorrow we'll do our "Best/least-best/differently or better" talks

12 x 75 in sets of 4:

  1-4, go drill/kick on back/drill by 25's @ 1:20

  5-8, go swim/kick/swim by 25's @ 1:15, smooth, nothing sloppy

  9-12, swim IM order by 25's @ 1:10 (fly/back/breast by 25's on #1, then back/breast/free on #2, etc)

1:00 rest, check HR

All @ 2:00 rest-

30 minute swim, all smooth & long; change strokes if you'd like every 400 yards

20 minute pull w/shnorkel & buoy; paddles if you'd like, but go 300 on/300 off*

  *do not go the full 20 minutes pull with paddles! Go 300 paddles on/300 paddles off

10 minute kick- go 100 kick on back (focus on udk's), then 50 kick w/boards*

  *do not go all ten minutes kick on board, alternate 100 on back/50 with boards

Check HR after each

Warmdown a 350 (alternate drill/kick by 50's), make sure you're ready for the week ahead at school & thank your parents for helping to run the meet this weekend. Have a great day!

Saturday Morning, October 11, 2025- written for SCY (MOON Site training at South Fayette MS)

1 x 600- 300/200/100

1:00 rest

MEET WARMUP-

Additional warmup if needed 

1:00 rest, get water

From a dive:

  Pick two events you're racing today (NO 500 Free); warmdown aprrox. 20-25 mins between

Warmdown as needed before you leave.

Get excited to race today, be sure to have your water bottle & wear team swag. See you at the meet!

Friday, October 10, 2025- written for SCY (MOON Site training at South Fayette MS)

1 x 600- 300/200/100

1:00 rest, then...

MEET WARMUP-

  Be thorough, nothing sloppy

If you need more warmup after the full Meet Warmup, say so...

SPEEDSET-

  16 x 50 @ 1:30 in sets of 4 as follows:

   1, 20y fast from a dive/30y drill

   2, 30y fast from a dive/20y drill

   3, all swim fast from a dive- get time

   4, all drill

Change strokes after each round of 4

After #16...

1 x 450 pull w/shnorkel & choice equip

  Go 100 smooth/50 move, then 75/75, then 50/100 (by 150's)

Check HR/1:00 rest

DISTANCE-

  If you'd prefer to get some pacework in, try 2 or 3 rounds of the following:

  

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

  1 x 50 swim at goalpace @ :40

  1 x 75 swim free- faster than #2, @ 1:10

   Check HR, but no extra rest

  2 x 50 swim at goalpace @ :45 (or @ :50 if needed)

  1 x 75 swim strong/even free br3 or 4/2 @ :55

  1 x 50 swim faster than goal pace

  Check HR/out & back easy @ 1:30

With fins, everybody finishes with...

  24 x 25 @ :40- "the usual," in sets of 4 (change strokes after each round of 4)

Warmdown a bit before you get out. Do some HW tonight, thank your parents for driving you to workout today AND...get excited to race this weekend! Remember, tomorrow morning here at South Fayette: we'll go the Meet Warmup then do something fast from the blocks (two events you're racing tomorrow at the meet, 20 or 25 mins apart) to replicate a prelims/finals scenario. Have a great day!

Thursday, October 9, 2025- written for SCY (MOON Site training at MOON HS)

1 x 600- 300/200/100

1:00 rest

3 times through:

  2 x 75 @ 1:20, go dr-k-dr by 25's

  1 x 150 @ 2:40, go sw/k by 25's & descend the 50's 1-3 to what you can

  No rest between rounds

  Go free/MRS (no free)/choice by round

Check HR after each round; after 3rd round, get right into...

1 x 350-

  odd 50's are drill/choice by 25's

  even 50's are swim 2 x 25 @ :10 rest (same as drill), go #1 15y fast/10y smooth, and #2 all fast

Check HR again/1:00 rest

3 rounds of:

  2 x 100 @ 1:25-

   go either: A) 25 swim fly/75 swim smooth free br3 or 4/2, desc 1-2; or...

                   B) swim smooth free br3 or 4/2, but 3rd 25 is breaststroke

                    For either A or B, desc 1-2 to what you can

  3 x 75 swim free br3 or 4/2, desc 1-3 to giddyup; go @ 1:05/:55/1:05 by round

  3 x 100 swim/kick wbds in MRS (no free) desc 1-3 @ 1:35 (breaststroke- can go @ 1:40)

  1 x 125* swim free, get time- this is giddyup, yo! (*2nd rd is 150; 3rd rd is 175 from a dive)

  Check HR/out & back easy @ 1:30

  After 1st rd:

   9 x 100 in 3's-

    1, swim IM @ 1:25

    2, swim strong/even free br3 or 4/2 @ 1:10- JMI

    3, swim MRS (no free), go 75 swim/25 kick on back- this is fast @ 2:00

   After 2nd rd:

    18 x 50 in sets of 6-

     1-2, sw/k in MRS (no free) @ :50, desc 1-2

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

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

     #6, swim free br3 or 4/2 @ :30- giddyup the kick to make it!

     :30 rest after #6, check HR

After 3rd rd, 100 easy kick/choice by 25's, then finish up with...

DISTANCE-

  2 rounds if possible:

  1 x 250 swim free br3 or 4/2 @ 3:20- go 150 strong & even/last 100 add kick & change gears

  1 x 250 swim free-

    go 200 swim (100 strong/even, then 100 add kick)/:10 rest/ 1 x 50 swim at mile goal pace

  1 x 250 swim free-

    go 150 swim (75 strong/even, then 75 add kick)/:10 rest/2 x 50 swim mile goal pace @ :50

  1 x 250 swim free-

    go 100 swim (50 strong/even, then 50 add kick)/:10 rest/3 x 50 swim mile goal pace @ :50

  1 x 250 swim free-

    go 50 drill/:10 rest/4 x 50 swim mile goal pace @ :50

  Check HR, then out & back easy between rounds

Everybody else-

  With fins:

  AMRAP,

   4 x 25 @ :40, "the usual," make sure the fast stuff is FAST

   1 x 50 kick free on back @ :30- hustle to make it, focus on udk's

   Change stroke on the 25's by round

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. REMEMBER, tomorrow we are at South Fayette, either 2:45p or 4:45p. Have a great day!

   

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!

Thursday, October 2, 2025- written for SCY (MOON site training at MOON HS)

1 x 600- 300/200/100

1:00 rest

With fins, 4 rounds of:

  2 x 25 drill @ :35

  1 x 37.5 @ 1:20- go 25y swim max effort/fast udk to midpool

  No rest between rounds

  Go 2 rounds free, 2 rounds no free

After last round, check HR/fins off, then...

150 kick/skulling by 25's

1:00 rest

3 rounds of:

  1 x 75 swim free br3 or 4/2 @ 1:05, go 50 smooth/25 add kick

  2 x 50 sw/kick by 25's in MRS (no free) @ :55, desc 1-2

  1 x 75 swim free as above @ :55, except go 25 smooth/50 big kick

  2 x 25 swim max effort in MRS (same stroke as 50's sw-k above) @ :35*

  Check HR after each round, then out/back easy

  *25's in 2nd rd @ :30, in 3rd rd @ :25

After 3rd rd...

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

1:00 rest

LONG SWIM-

  3 times through:

  75 swim IM (no free)

  75 swim free br3 or 4/2, go 50 long & strong/25 add kick

  75 in MRS (no free), go swim strong/kick on back/swim faster by 25's

  75 kick on back- kick firm free on surface, but fast udk's off each turn

  250 swim free (or back)- hand touch to get times, desc 1-3 to something legit!

Check HR after 3rd time through, then 50 easy

1:00 rest

With fins, finish up with...

AMRAP-

  3 x 25 swim @ :25/:35/:45 as follows:

   1- swim strong @ :25

   2- swim max effort @ :35

   3- swim 15y max effort/10y udk- all max effort @ :45

  1 x 50 race (swim) same stroke as 25's, target your best 50 SCY time, @ 1:30

  No additional rest between rounds.

  Change stroke after every two rounds.

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. Tomorrow at South Fayette. Have a great day!

Thursday Morning, October 2, 2025- written for SCY (MOON site training at MOON HS)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15, go drill-kick-drill, build the kick

6 x 25 @ :35-

  odds, go 10y fast udk/15 swim build to fast finish

  evens, go 15y swim max effort/last 10y fast udk

Check HR, then...

150 choice drill/skulling by 25's

1:0 rest

From a dive:

  8 x 15y sprints, max effort, get time (go 4 free/4 MRS) & make avg

With fins, from the 15y marker:

  *swim max effort to the turn, then max effort udk back to 15y marker; 

   *can you be within :04 of 15y avg time???

Warmdown as needed before you get out. Do an excellent job in school today and be sure to thank your parents for driving you to workout this morning. This afternoon we're back here at MOON HS. Have a great day!

Wednesday, October 1, 2025- written for SCY (MOON site training at South Fayette)

1 x 600- 300/200/100

1:00 rest

With buoys & shnorkels,

2 rounds of:

4 x 75 @ 1:30-

  go 50 ra2 la2 free drill, last 25 is kick free w/buoy out front

4 x 50 @ 1:00- go swim/fist free drill, count strokes on both...

1 x 150* pull free desc 50's 1-3 to WYC

Check HR

*in rd2, the 150 is swim (desc 50's 1-3)

With fins, 3 rounds of:

  6* x 25 drill in MRS @ :35 (*3&5 are fast udk on stomach @ :30/:25/:20 by rd)

  1 x 50 swim fast (same stroke as drill) @ :40

  1 x 50 kick fast on back @ :30

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

After 3rd rd, fins off, then...

1 x 600 pull free w/shnorkel & choice equip-

  150 smooth/50 move

  100 smooth/100 move

   50 smooth/150 move

Check HR

1:00 rest

3 options today-

5 rounds of, goal pace 50's (200 gp):

  4 x 50 swim at 200 gp @ 1:00*

  Check HR, then out/back easy

  1 x 125 swim free br3 or 4/2 (75 smooth/50 add kick), be under 1:25, then...

  1 x 75 race from a dive (same stroke as 50's goal pace

  *gets :05 faster by round; 5th round is @ :10 rest

  

4 rounds of:

  2 x 100 swim strong/even free br3 or 4/2 @ 1:25

  5* x 25 in MRS (no free), all swim fast @ :40/:40/:25*/:40

  Check HR, then...

  75 easy drill/kick/drill by 25's

  *NOTE: 1st 25 is always swim at "200 setup;" 

                 the 25 @ :25 moves to the 2nd 25 (rd2) and then 1st 25 (rd3)

                 rd4 is 5 x 25 max effort @ :10 rest

LONG SWIM-

  3 times through:

  75 swim IM (no free)

  75 swim free br3 or 4/2- go 50 smooth/25 add kick

  75 in MRS (no free), go swim/kick/swim faster

  75 kick on back, fast

  250* swim free br3 or 4/2- get time

   *by rd, go 200 smooth/50 move; then 150 smooth/100 move; 3rd rd is 100 smooth/150 move!

With fins, finish up with...

MYSTERY SET

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. Tomorrow back at MOON (am & pm, have a great day!