Saturday, November 29, 2025- written for SCY (MOON Site training at SF w/Montour & SF)

1 x 600- 300/200/100

1:00 rest

15 x 50 in sets of 3 as follows-

  1, drill/swim by 25's @ :55

  2, swim/kick by 25's @ :50

  3, all kick on back @ :45

Go 1-6 free; 7-12 in MRS (no free); 13-15 choice (only one stroke)

Check HR after #15

With fins:

  10* x 25 stroke drill in MRS (no free) @ :35

   *3/5/7 are fast udk on stomach @ :20

Check HR, then take fins off and get right into...

150 choice drill in MRS/skulling by 25's

1:00 rest

3x:

  100 @ 1:40- go 25 swim MRS build/50 kick/25 swim MRS fast FAD

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

  100 @ 1:40 as above (#1), faster

  250* swim free (or back), get time/desc 1-3 to what you can

   *go 150/100 in rd1; then 125/125 in rd2 and 100/150 in rd3

Check HR after each 250, then out & back easy

After 3rd round...

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

1:00 rest

9 rounds of:

  100 swim free br3 or 4/2 @ 1:10 (@ 1:20 if needed); JMI, but nothing sloppy

  2 x 50 swim at 200 goal pace @ :45 (every 3rd rd @ :10 rest)

  1 x 25 race max effort same stroke as 50's gp, think "finishing speed"

  Check HR then 25 easy choice

  Sip water/out & back easy between rounds

  After every 3rd round, get right into...

  1 x 400- 150 pull/100 choice drill/kick in MRS/150 pull diff equip

  1:00 rest

For the 50's goal pace, go rds1-3 in MRS (no free), rds 4-6 choice, rds 7-9 free

Warmdown a 250 before you get out (odd 50's on back/even 50's choice drill). Don't forget to do your HW this weekend, and remember we're still on the "holiday schedule" on Monday (SF @ 10a or Cornell @ 5:30p). Thank your parents for driving you all over the place over the holiday weekend. Have a great day!

Friday, November 28, 2025- written for SCY (MOON Site training at South Fayette MS)

1 x 600- 300/200/100

1:00 rest

4 x 50 drill/kick choice by 25's @ :55

3x: {3 x 50 kick on back @ :50/:45/:50 desc 1-3

      {6 x 25* kick w/boards odds @ :25 build/evens max effort @ :35

      {1 x 150 swim choice @ 2:30, go 75 smooth/75 big kick- get time

      Stay on interval, no extra rest between rounds

      *25's kick w/bds: all one kick (different by round)

Check HR after 3rd round; change kick on 25's by round- okay

2 times through:

4 x 75 swim free br3 @ 1:00/1:05 (rd2 is :05 faster, @ :55 or 1:00)

5 x 50 swim IM order* by 25's @ :50, fast turns throughout (*rd2 start w/back-breast)

6 x 75 swim alternating free @ 1:00 (odds) and IM @ 1:10 (evens), desc IM's to fast

Check HR, then get right into...

1 x 300 pull free w/shnorkel & choice equip; desc 100's 1-3 (2nd rd faster)

LONG SWIM-

5 times through:

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

150 swim/kick by 25's in 4th best stroke, no free; 50's get faster 1-3

175 swim IM (skip last 25 free) from a dive, fast

With fins, finish up with...

AMRAP-

  6 x 25 @ :30-

   odds, swim max effort

   evens, half swim/half udk- all max effort

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

Warmdown with a 250 (odd 50's on back/even 50's choice). Enjoy your time off & offer to help around the house. Tomorrow we're back here at South Fayette MS (9:30a-12 noon). Have a great day!

 

Wednesday, November 26, 2025- written for SCY (MOON Site training at South Fayette MS)

1 x 600- 300/200/100

1:00 rest

With fins:

  12 x 25 in 3's-

   1-2, breast pull w/free kick @ :35

   #3, fast udk on stomach @ :20- one breath only (if needed)

  Check HR, then 50 easy on back; put paddles on

   3x {2 x 25 breast pull free kick @ :40

        {2 x 75 @ 1:20- 2 dolphin kicks 1 breast pull, desc 1-2 (do flip turns)

       Check HR after 3rd round, then take equipment off

1 x 250-

  odd 50's, choice breaststroke drill

  even 50's, breast kick on back

1:00 rest

3 times through:

  4 x 75 swim @ 1:15* *gets :05 faster by round)-

   odds, 25 fly/50 back

   evens, 50 breast/25 free

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

  1 x 75 race IM (no free) @ 1:30, get time

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

After 3rd round, get right into...

1 x 350 pull w/shnorkels & choice equip; odd 50's cruise/even 50's move

1:00 rest

AMRAP-

  1 x 75 swim free br3 or 4/2 @ :55- go 50 smooth/25 add kick

  1* x 50 swim at 200 goal pace @ :50 (breaststroke)

  3 x 50 swim 2nd gear free @ :45

  Hop out...

  1 x 75 race breaststroke from a dive, get time

  Check HR/out & back easy

  *add 1 x 50 breaststroke goal pace in each round up to 3;

   in 4th round (and 8th???), skip 50's goal pace and instead go...

   4 x 25 race breaststroke swim @ :10 rest (all @ 2:10)

Warmdown a bit before you get out. Do some HW today, offer to help around the house and be sure to appreciate this time off to give thanks and be grateful for the special people in your life and all that you enjoy on a daily basis. Friday back here at 9:30a, have a great day!

Tuesday, November 25, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 2 rounds of:

  4 x 50 drill/free kick on side @ :50

  2 x 75 drill/swim (build)/fast udk on stomach by 25's @ 1:20- same stroke as 50's

  3* x 50 swim fast @ 1:00 (same stroke as drill & swim above)

   *except #2 is fast kick on back @ :40

No rest between rounds

Go 1st round free, 2nd round choice (no free), but only one stroke

Check HR after 2nd round, then fins off

100 easy drill/kick/drill/skulling by 25's

1:00 rest

3x through:

  100 swim strong/even free br3 or 4/2 @ 1:30, get time

  100 @ 1:30- go 25 kick fast/75 swim strong & even free rb3 or 4/2

  100 @ 1:30- 1st 50 is kick (on back/wbds by 25's) fast/50 swim strong/even free

  100 @ 1:30- 75 kick w/bds fast/25 swim strong wbig kick

  :30 extra rest

  100 kick fast for time @ 2:00- go 25 on back/75 wbds, get time

Check HR then out & back easy, stay on interval

Rd1, kick is free

Rd2, kick is IM order by 25's

Rd3 is choice kick, but only one kick

100 easy dr-k-dr-skulling by 25's after 3rd round

1:00 rest

3 times through:

  5 x 50 swim as follows-

   odds, swim IM order by 25's @ :50, fast turns & breakouts throughout

   evens, swim strong/even free br3 or 4/2 @ :35

  6 x 25 kick fast w/bds (max effort here!) @ :45* (middle 2 x 25 always on back, same max effort)

  1 x 150 swim free or back @ 2:30, go 75 strong & even/75 add kick & change gears

Check HR after each 150, but no additional rest between rounds

*25's kick max effort in Rd2 are @ :35

  25's kick max effort in Rd3 are @ :25

100 easy dr-k-dr-skulling after Rd3, then 1:00 rest

Finish up with...

AMRAP-

  5 x 25 kick fast w/bds (odds @ :35, evens go 15/10 @ :30)

  1 x 150 swim free br3 or 4/2 (or back) @ 2:00, go 75/75 & get time

  1 x 100 swim smooth & long IM about 85%, get time

  1 x 150 swim free or back as above, but faster (get time) @ 2:30

No additional rest between rounds

Warmdown a bit before you get out. REMEMBER- tomorrow we're at either SF in the morning (9:30a) or Montour in the afternoon (5:30p). Thank your parents for driving you all over the place this week & get excited for the holiday. Have a great day!

Monday, November 24, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

Congrats on all the big swims this weekend!

  Stay focused, keep working hard...

9 x 100 in 3's as follows:

 1- drill/kick on back by 25's @ 1:40

 2- go 2 x 50 swim/kick by 25's desc 1-2 @ :55 (same stroke as 1st 100)

 3- all kick on back, moderate build on the surface, fast udk's, all @ 1:50

Go 1-3 free, 4-6 MRS no free, and 7-9 choice (only one stroke)

Check HR, then 1:00 rest

All @ 2:00 rest...

  30 min swim

  20 min pull (paddles if you'd like, but only for 150 at a time- then 200 no paddles)

  10 min kick- go 100 on back/50 on board

Check HR after each

MYSTERY SET- if you guess it, you still have to do it!

Be sure to have your "best/least-best/differently or better" talk about the meet before you go today.

Warmdown a bit before you get out. Tomorrow we are back at MOON, but then the schedule gets crazy due to the holiday. Be sure you know where we're training each day and thank your parents for getting you there. Have a great day!

Friday, November 21, 2025- written for SCY (MOON Site training at Montour)

For anybody not racing in Akron this weekend...

  (Max, Kaitlyn, Ryan, Lyndsey, etc...)

1 x 600- 300/200/100

1:00 rest

With fins:

  16 x 75 in sets of 4 as follows-

   1&3, go drill/kick on back arms pointed up/drill by 25's @ 1:20

   #2, swim/fast udk on stomach/swim faster by 25's @ 1:00

   #4, all kick fast on back @ 1:00

Go odd rounds of 4 free, even rounds of 4 no free (only one stroke for all 4)

Check HR/fins off

100 easy drill-kick-drill-skulling by 25's

1:00 rest

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

  2 x 50 kick on back @ :55, fast

2 x 50 swim strong/even free as above @ :40, hold faster avg

  3 x 50 kick on back @ :50, fast

2 x 50 swim free as above, faster avg than previous 2 x 50

  4 x 50 kick on back @ :45, fast

2 x 50 swim free as above @ :40, max effort here

Check HR/50 easy

3 x 50 swim IM order by 25's NO FREE (#1&2) @ :50, then #3 swim s/e free @ :35

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

3 x 50 swim as above (IM by 25's for 1-2 @ :50, then #3 free strong/even @ :35

  3 x 50 swim/kick by 25's in MRS (same stroke as above) @ :50, desc 1-3

3 x 50 swim as above (IM @ :50 for 1-2, then free @ :35 for #3)

  4 x 50 swim/kick by 25's in MRS (same stroke as above) @ :45, desc 1-4 if you can

3 x 50 swim IM order by 25's (1-2) @ :50, max effort, #3 is free fast for time

Check HR/50 easy

3* rounds of:

2 x 75 @ 1:15 kick on back- all udk's and middle 25 are max effort (1st/3rd 25- cruise)

  1 x 50 kick w/boards max effort for time @ 1:15

2 x 75 kick on back as above

  2 x 50 kick w/boards max effort @ 1:15

2 x 75 kick on back as above

  3 x 50 kick w/boards max effort @ 1:15

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

  :20 extra rest, then...

1 x 150 kick fast for time w/boards- same stroke as the 50's kick w/boards

Check HR, then 1:00 rest between rounds

*NOTE: 1st rd, 50's kick w/bds & 150 at end are dolph kick; 

               rd2 50's kick & 150 at end are breast kick; 

               rd3 50's kick & 150 at end are free kick

After 3rd round of the kick, get right into...

  2 x 450 @ :20 rest as follows:

   #1, swim free br3 or 4/2; desc 150's 1-3 to giddyup (hand touch at 300 to get last 150 time)

   #2, pull free w/buoys & shnorkels (paddles & bands if you'd like), desc the 150's 1-3 to fast

Check HR

Warmdown as needed before you get out. Do some HW tonight, don't leave it until Sunday Night. Thank your parents for driving you to workout today and remind them that workout tomorrow morning is at South Fayette (9:45a-12 noon). Not sure who's running it, but be on time, have your water bottle and give a great effort. Have a great day!

Thursday, November 20, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

Meet Warmup...

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

4 x 50 swim/kick by 25's @ :50, desc 1-4 (same stroke as 75's)

3 x 100 swim free br3 or 4/2 @ 1:25- all strong/even, get avg time

8 x 25 @ :35 in MRS-

  odds, stroke drill

  evens, swim fast (same stroke as 25's drill)

Check HR, then 100 easy

4 x 50 swim at 200 goal pace @ 1:00- same stroke as 25's

3 x 100 swim strong/even free br 3 or 4/2 @ 1:20, faster avg than 100's above

Check HR again, then 75 easy

3 x 25 from a dive

With fins,

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

   odd rounds free/even rounds no free (one stroke only for all four 25's)

Finish up with...

  350 pull free br3 (odd 50's)/7 (even 50's)

Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited to race in Akron this weekend. Have a great day!

Wednesday, November 19, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

3 x 300-

  200 various/100 kick wbds (desc 100 kick 1-3) as follows:

   #1, 200 is drill/swim by 50's

   #2, 200 is swim smooth/25 drill/50 swim faster/25 drill/50 swim fastest

   #3, 200 is 25 drill/50 swim (fast-easy by 25's)/25 fast udk (twice)

Check HR, then...

5 rounds:

  25 choice swim at 200 setup @ :25

  50 swim/kick by 25's in MRS (no free) @ :50, fast turn & breakout

  75 swim IM (no free), strong- about 85% effort @ 1:15

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

No rest between rounds

*add 1 x 100 swim free in each round up to 3, then back down to 1

Check HR after 5th round, then get right into...

150 drill/skulling by 25's

1:00 rest

16 x 25 in sets of 4:

  1-2, stroke drill @ :35

  #3*, swim build to race (same stroke as 25's drill)

     hop out immediately after 3rd 25...

  #4*, fast udk from a dive, only one breath

  *#3 & 4 together are @ 1:30

Check HR after #16, then 50 easy

1:00 rest

5* times through:

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

  1 x 50 swim at 200 goal pace in MRS (no free) @ :50

  25 easy choice immediately after finishing 50 goal pace, get out

  25 race from a dive in MRS- think finishing speed

Check HR after each round

*Rd2, go 2 x 50 free/2 x 50 goal pace then 25/25

Rd3, go 1 x 50 free/3 x 50 goal pace then 25/25

Rd4, go 0 50's free/4 x 50 goal pace then 25/25

Rd5, go 0 50's free/3 x 50 goal pace then 25 easy/50 race FAD

50 easy after 5th round

With fins, finish up with...

6 rounds of:

  3 x 25 @ :30-

   1, swim build

   2, swim max effort

   3, swim 15y max/10y easy

  :30 extra rest

  1 x 50 swim fast for time @ 1:00 (same stroke as the 25's). Change strokes by round

If there is time, work on starts.

Warmdown a bit before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. Tomomrrow we're back at MOON, 5:30p (speedwork, meet prep, etc...). Get excited to race this weekend in Akron, let me know if you have any questions about your events. Have a great day!

Wednesday Morning, November 19, 2025- written for SCY (MP early @ SF)

1 x 600- 300/200/100

1:00 rest

2x:

  4 x 75 dr-k-dr by 25's @ 1:20

  2 x 125 @ :15 rest-

   50 swim smooth

   25 kick on back

   50 swim faster- but still smooth

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

Check HR after each round.

After 2nd rd, get right into...

With shnorkel, 3 times through:

  2 x 25 superhero kick on stomach @ :35- build each 25 to fast

  2 x 25 swim @ :45-

   start off the wall (no pushoff) with "deadman float" for :05- kick first/add stroke

  50 drill @ 1:00- same stroke as 25's swim

  Go free/MRS/choice by round (shnorkel not necessary for backstroke)

Check HR after 3rd round, then put fins on...

With fins, until 6:40a, finish up with...

  1 x 75 swim @ 1:20, desc 1-3 to race

  1 x 25 max effort udk on stomach, udk gets faster by rd w/"smaller range" @ :30

  Go 3 rds free, 3 rds no free, 3 rds choice (only one stroke)

At 6:40a, take off fins and get into...

8 x 50-

  odds, swim strong/even free or back @ :40

  evens, drill/skulling by 25's @ 1:00

Check HR after #8

Do an excellent job in school today and thank your parents for getting you down here this morning. Thursday PM we're back at MOON (Meet warmup/speedwork). Get excited to race in Akron and have a great day!

Tuesday, November 18, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds of:

  2 x 50 drill/kick by 25's @ 1:00

  2 x 25 @ :30-

   #1, 10y fast udk then swim build to race

   #2, 15y fast udk then swim max effort

  1 x 50 kick fast on back @ :30

No rest between rounds

Go 1 round each of free/MRS (no free)/choice

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

3x:

  3 x 100 @ 1:40/1:30/1:40

   Odd 100's swim/kick by 50's desc 1-2

   #2 is swim smooth & strong IM

  2 x 150 swim free br3 or 4/2 @ 1:50 (#1)/2:10 (#2), desc 1-2

Check HR after 2nd 150, but no additional rest between rounds

After 3rd rd,

150 drill/skulling by 25's

1:00 rest

Two options today:

DISTANCE-

5 x 50 swim at goal pace @ :50

2 x 250 smooth- odd 50's swim no free (1 stroke)/even 50's kick on back (desc 1-2)

350 swim free (200/150), get time/HR

7 x 50 swim at goal pace @ :45

2 x 250 smooth, as above (diff stroke on swim), desc 1-2

450 swim free (250/200), get time/HR

9 x 50 swim at goal pace @ :40

2 x 250 smooth, as above (diff stroke on swim), desc 1-2

550 swim free (300/250), get time/HR

11 x 50 swim IM order by 25's

  1-2 @ :50

  #3 (and #6, #9) @ :40

Go immediately to the far end for...

1 x 175 race free from a dive, target 200 Free goal time

set = 4625

STROKE/IM-

9x:

3 x 25 stroke drill @ :40, except #2 is fast udk @ :20

75/50/75 swim free br3 or 4/2 @ :55/:35/:55, desc the 75's

4 x 25 race in MRS @ :45*/:25/:45*/:45*

vertical breaststroke kick at the wall until everyone finishes, then get out for...

100+ race from a dive

NOTE:

  *25's race in rd2 @ :35, rd3 all @ :25

  +100 fad in rd2 is 75, then 50 fad in rd3

set = 4050

Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Back to Cornell tomorrow afternoon, have a great day!

Monday, November 17, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

5 x 200 @ :15 rest as follows:

  odds, go 100 drill/kick by 50's, then 100 swim/drill by 25's (build swim)

  evens, all kick on back- choice kick, smooth & firm on surface, but fast udk's

Check HR, then...

5 x 100 w/shnorkel @ 2:00-

  25 easy skulling- hands under shoulders/torso

  50 swim free, long/smooth strokes

  25 skulling- hands out front but keep head in line w/spine

Check HR again

1:00 rest

24 x 50 in sets of 4-

  1-2, swim IM by 25's @ :55 (stay smooth & long)

  3-4, swim strong/even free br3 or 4/2 (pick one) @ :55*

   * gets :05 faster by round, down to :30

Check HR

1:00 rest

3 rounds of:

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

  1 x 75 kick w/bds @ 1:20- 25 fast dolphin kick/50 smooth choice

  1 x 75 kick w/bds @ 1:20- IM by 25's, about 85% effort

  1 x 75 kick w/bds @ 1:20- 50 smooth choice/25 fast breaststroke kick

  5 x 25 kick w/bds @ :35 (middle round on back), go IM by rd*

    *dolph kick rd1; free kick on back rd2; breast kick rd3 @ :40

Check HR after each round, then out&back easy

After 3rd round, get right into...

1 x 450 w/shnorkel (150 x 3)- 100 pull free/50 kick w/boards, desc 50 kick to max effort

Check HR, then 1:00 rest

  

With fins, finish up with...

AMRAP-

  3* x 25 swim fast @ :35- odds all fast, #2 is 15y fast/10y smooth

  1 x 25 swim max effort free @ :20

    *go fly in 1st rd, back in 2nd rd, brest in 3rd rd, etc...

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 in Akron & have a great day!

Saturday Morning, November 15, 2025- written for SCY (MOON Site training @ South Fayette)

Today is our Swim-A-Thon fundraiser for the combined sites at South Fayette (7:30a).

The USA Swimming limit is 200 lengths (5000 scy); There will be a warmup, then we'll swim our 200 lengths and then be done. Warmup well so you don't hurt yourself during the 5000 swim.

 

Thank your parents for getting you here this morning, do a great job with your HW this weekend and get excited to race in Akron next weekend. Have a great day!

Friday, November 14, 2025- written for SCY (MOON Site training at South Fayette MS)

Meet Warmup, then...

RACE DAY!!

Here is the Meet Warmup we did last week at Cornell 

  (before our 6 x 75/3 x 100 Race Day set):

600- 300/200/100

1:00 rest

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

4 x 50 swim/kick by 25's (same as 75's above) desc 1-4 @ :50

3 x 100 swim strong/even free br3 or 4/2 @ 1:25, get avg time

8 x 25 in MRS (no free) @ :35/:25-

  odds, stroke drill

  evens, swim max effort @ :25

Check HR/100 easy

4 x 50 swim in MRS at 200 goal pace @ 1:00 (one stroke only)

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

Check HR, then 75 easy choice

Get out at the far end for starts

Two options for today...

DISTANCE-

  11 x 150 from a dive @ 6:00- hold best avg (active recovery in between)

STROKE/IM-

  9 x broken 100's @ 6:00 in 3's:

   1) 50 from a dive/:10 rest/2 x 25from a push @ :10 rest

   2) 25 from a dive/:10 rest/50 from a push/:10 rest/25 from a push

   3) 25 from a dive/:10 rest/25 from a push/:10 rest/50 from a push

Go 1-3 in MRS (no free), 4-6 free, 7-9 IM (by 25's)

Active recovery in between

Warmdown as needed before you leave, get excited for our Swim-A-Thon tomorrow morning at MOON. Thank your parents for driving you down here this afternoon, have a great day!

Thursday, November 13, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

3x:

  1 x 125 @ 2:00-

   50 drill/swim dps

   25 kick on back

   50 swim build/drill

  4 x 25 swim (same stroke as 125), odds/evens as follows:

   odds, build @ :35

   evens, all fast @ :25

Rd1 can be choice, but rds2&3 should be in MRS (no free)

Check HR after rd3, then get right into...

300 (3 x 100 continuously)-

  50 swim neg split

  25 kick udk

  25 swim FAD (same stroke as 1st 50)

 Change strokes by 100's if you'd like

Check HR, then 1:00 rest

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

  75 swim- 25 in MRS build/50 choice

4 x 50 swim s/e free as above @ :40, faster avg

  75 swim- 25 MRS build/25 choice/25 MRS fast

4 x 50 swim free as above, fastest avg of the set

  75 swim in MRS, desc 3 x 25 to max effort

Check HR, then get right into...

150- drill MRS/choice by 25's

1:00 rest

Two choices today:

DISTANCE-

11 x 100 @ 1:20-

  1-8, swim hold best average

  Check HR

  9-11, easy choice (can be done as 300)

11 x 100 @ 1:30-

  1-8, swim as follows:

   50 swim at mile goal pace

    :10 rest

   50 swim faster than goal pace

   Check HR

   9-11, easy choice

11 x 100 @ 1:40-

  1-8, swim as follows:

  75 swim at mile goal pace

   :10 rest

  25 swim faster than goal pace

  Check HR

Warmdown as needed before you get out (right up until 5p), be sure to loosen up your legs as part of that warmdown.

STROKE GROUP-

4 rounds of:

  100 swim free br3 or 4/2 @ 1:10- JMI, but nothing sloppy

  2 x 50 swim at 200 goal pace in MRS @ :50 (no free), get HR after #2

  50 drill in MRS @ 1:30

  No additional rest between rounds

  After 4th rd, go a 25 easy to the far end for...

  75 race in MRS FAD

Check HR, then 200 easy

1:00 rest

4 rounds of:

  100 swim free br3 or 4/2 @ 1:10- JMI, but not sloppy

  2 x 50 swim at 200 goal pace in MRS @ :10 rest (no free), get HR after #2

  50 drill in MRS

  After 4th rd, go a 200 easy choice

  1:00 rest

4 rounds of:

  75 swim free br3 or 4/2 @ :55

  50 swim at 200 goal pace in MRS (no free)

  :10 rest, get out...

  75 MRS from a dive, giddyup here!

Check HR then 100 easy choice

Warmdown as needed, but stay in the water  (and moving) right up until 5p. Remember, we're down at SF tomorrow 4-6p, let me know if you need to get there at a different time. Thanks your parents for getting you to workout today, do an excellent job with your HW tonight and get excited for our RACE DAY tomorrow. Have a great day!

Thursday Morning, November 13, 2025- written for SCY (MOON Site training @ Moon HS)

1 x 600- 300/200/100

1:00 rest

200 drill/kick on back by 25's

6 x 25 @ :30-

  odds, swim build

  evens, swim at 200 setup

  Check HR

300 (3 x 100 continuously)-

  25 power drill in MRS

  75 sw-k-sw faster by 25's (same stroke as 25 drill)

6 x 50 swim/kick by 25's in MRS (same stroke as 300)

  desc 1-3 (2x)

  go @ :55/:45/:55

Check HR

1:00 rest

Finish up with...

AMRAP-

  25 swim max effort, get time, right into...

  50 stroke drill (same stroke as 1st 25 swim)

  Get out for...

  50 race FAD, get time; can you be within 1.5 sec of 25 time? 1 sec??? 

Change strokes if you'd like for each round

At 6:55a...

Warmdown a bit before you get out. REMEMBER, this is supposed to be our last morning workout for a while; check the schedule each week to see if we can get any am time at SF or Cornell. Everybody did an excellent job with these mornings, let's keep the momentum going through the holidays. Thank your parents for getting you here this morning and get excited for the Swim-A-Thon this weekend. Have a great day!

Wednesday, November 12, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

2x:

  3 x 100 @ 1:40- 50 fist free drill br3/50 kick on back

  4 x 75 @ 1:20- 25 breast kick on back/50 drill MRS, no free

  Check HR after rd2, then 1:00 rest

10* x 25 fly pull free kick drill @ :35

   *3/5/7 are fast udk on stomach @ :20 (1 breath if needed)

:30 rest, check HR, then...

9 x 100 in sets of 3's as follows:

  1) 25 swim fly build/75 swim strong & even free br3 or 4/2 @ 1:25

  2) swim free br3 or 4/2 @ 1:10, go 50 smooth & strong/50 add kick

  3) swim modified IM @ 1:40, go 25 fly/50 back/25 breast, all fast

  No rest between rounds of 3, check HR after 3/6/9

After #9, get HR then right into...

150- drill choice/skulling by 25's

1:00 rest

LONG SWIM-

  3 times through...

  75 swim- 25 fly/50 strong-even free

  75 swim- 25 back/50 strong-even free

  75 swim- 25 breast/50 strong-even free

  100 kick on back, go fast/easy by 25's

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

  Get out for...

  125 swim IM from a dive- straight 100 IM, but go a 50 of your least-best stroke

  Get time for 125/check HR, then right into the next round

Finish up with...

AMRAP-

  1 x 75 swim 25 fly/50 back @ 1:10 (build, then tempo)

  1 x 100 swim 50 back/50 breast @ 1:30 (tempo on back & kick on breast)

  1 x 50 swim strong/even free br3 or 4/2, 85-90% effort

  1 x 75 race IM (swim), fly-back-breast, get time (all @ 2:00)

  Check HR after each 75, but stay on the interval.

Warmdown as needed before you get out. Do an excellent job on your HW tonight & get excited for our last morning WO tomorrow at Moon (last early PM WO at Moon tomorrow as well). Thank your parents for driving you to workout this afternoon. Have a great day!

Tuesday, November 11, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

Happy Veterans Day to all veterans- thank you for your service!

We had a great workout going today but had to evacuate the building when a fire alarm went off. We wound losing about 30 minutes of water time and finished up with the fin set at the end.

With fins, 4 times through:

  2 x 25 stroke drill @ :30

  1 x 25 choice udk @ :40- not fast, but be underwater; only one breath

  2 x 50 swim/kick by 25's (same stroke as 25's drill), desc 1-2 @ :40

  1 x 25 fast udk @ :20, only one breath (if needed)

No rest between rounds

Go 2 rounds free/2 rounds no free

Check HR after 4th round, then fins off/100 easy dr-k-dr-skulling

1:00 rest

3 rounds of:

  2 x 25 kick on back @ :30- fast udk's then moderate kick

  2 x 25 swim build @ :25

  2 x 25 kick on back @ :30, all fast

  2 x 50 swim @ :50- go build/race by 25's (same stroke as 25's)

No rest between rounds

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

Check HR after 3rd rd, then get right into...

1 x 250-

  odd 50's, easy kick on back

  even 50's, skulling/choice by 25's

1:00 rest

4x:

  3 x 75 swim @ 1:10* (gets :05 faster by round)-

   1) swim 25 fly/50 strong-even free

   2) swim IM (no free)

   3) swim 25 fly/50 strong-even free faster

  1 x 150 swim free or back @ 2:20, get time & desc 1-4 

    (backstrokers focus on increasing tempo 1-4)

  Check HR after each round

This is where we had to get out...

The next set was supposed to be 150/300 (following up on the 75/150's), adding a 300 each rd

We finished up with the fins instead, going the following:

  3 x 150 swim free desc 1-3 to max effort @ 2:20

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

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

  3 x 100 @ 1:20- all max effort, go 25 udk/25 swim, target your best 50 SCY time for all 3

Warmdown a bit before you get out. Do an excellent job with your HW tonight, tell you parents if they have any questions about the fire alarm they can call or email me, and get excited for the Swim-A-Thon on Saturday. Have a great day!

Tuesday Morning, November 11, 2025- written for SCY (MOON Site training at Moon HS)

Happy Veterans Day, thanks to all who've served!

1 x 600- 300/200/100

1:00 rest

With fins:

10 x 25 stroke drill @ :30 (except, #'s 3/6/9 are fast udk @ :20)

Check HR, then take fins off, go out & back easy

1:00 rest

AMRAP-

  2 x 50 @ :55- drill/kick by 25's

  1 x 125 @ 2:00- 50 swim smooth/25 drill/50 swim faster (same stroke as 50's)

  3 x 25 swim @ :30 as follows:

   1, swim build

   2, swim 15y max/10y smooth

   3, swim max from a dive

Check HR

Change stroke from round to round if you'd like

At 6:55a...

1 x 50 race from a dive

Warmdown as needed. Do an excellent job in school today, thank your parents for getting you to the pool this morning. Get excited for the Swim-A-Thon this Saturday, have a great day!

Monday, November 10, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

400- go 25 kick on back/50 swim-drill by 25's/25 fast udk on stomach (4x)

6 x 25 @ :35/:25 (odds/evens)-

  odds @ :35, swim build

  evens @ :25, kick on back max effort

300- go 25 drill/50 swim smooth-swim faster by 25's/25 fast udk choice (3x)

8 x 25 @ :35/:25-

  odds, swim (same stroke as 300) 15y max/10y smooth (hold speed)

  evens, fast udk on side (1 breath)

200- go swim/kick by 25's in MRS (no free), desc 50's 1-4

10 x 25 in 2's, still @ :35/:25-

  1-2, swim (#1, 15y max/10y smooth; #2 all max effort)

  3-4, kick with boards as on 1&2

1 x 100 swim smooth & strong IM, get time (80-85% effort here, nothing sloppy)

Check HR, then...

24 x 50 in 2 sets of 12 as:

  1-4, swim/kick by 25's MRS @ :50 (#3 is kick w/boards), desc sw/k 1-3

  5-8, swim IM order by 25's @ :45 (#3 is kick w/boards), fast turns for IM's

  9-12, swim strong/even free br3 or 4/2 @ :40 (#3 is kick on back- hustle!!)

Check HR after #12, then :30 rest before starting second round of 12

After #24, check HR, then get right into...

1 x 450 pull free w/shnorkel & buoy (paddles if you'd like) as follows-

  50- 3 strokes/6 kicks free drill (long kick on side for 6 kicks)

  50 pull free smooth long strokes

  50 pull free faster tempo- still long stroke

(3 times through)

Check HR, then 1:00 rest

2x:

  1 x 100 swim free br3 or 4/2 @ 1:30*- go 50 smooth & long/50 add kick

  1 x 100 swim IM @ 1:30*- as fast/faster than what you went @ 100 IM above

  1 x 100 swim free br3 or 4/2 @ 1:30*- as above

  1 x 75 kick fast for time w/boards @ 1:30*

  Check HR after 1st rd

  *interval in 2nd rd is 1:20

50 easy choice after rd2

1:00 rest

2x:

  1 x 100 swim free @ 1:30*- as above

  1 x 100 swim IM @ 1:30*- as above

  1 x 75 kick fast for time w/bds @ 1:30,* get time

  1 x BROKEN 75 kick w/bds- go 50/:10 rest/25, get time

  Check HR after broken 75 kick, then out & back easy

  *interval in 2nd rd is 1:20

2x:

  1 x 100 swim free @ 1:30*- as above

  1 x 75 kick w/bds smooth/firm @ 1:30*

  1 x 75 kick fast for time w/bds @ 1:30*, get time

  1 x BROKEN 75 kick w/bds- go 25/:10 rest/50, get time

  Check HR after each round, then 50 easy

After 2nd round, get right into...

1 x 450 pull as above (150's), except, go the 50's in reverse order:

  50 pull giddyup

  50 pull smooth & long

  50 3/6 free drill

Check HR

Warmdown some more (if needed) before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. REMEMBER: our Swim-A-Thon is this Saturday at Moon HS, 7:30a. Get excited to raise $$$ for your club, and to spend some time with the younger members of SCA in the afternoon. Have a great day! 

Saturday, November 8, 2025- written for SCY (for MP mid-PM at South Fayette)

1 x 600- 300/200/100

1:00 rest

3x:

  2 x 75 @ 1:15- 25 choice (no free, no kick), then 50 kick on back

  2* x 25 kick w/bds max effort @ :35/:25 (odds & evens)

  1 x 100** swim free br3 or 4/2 (pick one), 50 smooth/50 add kick)

 *rd2, go 4 x 25 kick with bds and rd3 go 6 x 25 kick with bds (same odds & evens)

 **the 100 swim is a 150 (75/75) in rd2 and then a 200 (100/100) in rd3

Check HR after each rd; after rd3 get right into...

150 drill/skulling by 25's

1:00 rest

AMRAP-

  *how fast can you desc those 300's to???

250 @ 3:40 as follows:

  50 choice drill

  150 choice, no free (swim/kick, swim IM, all swim back, etc)

  50 free drill

300 swim free br3 or 4/2 @ 3:40, desc 1-6 (??? maybe 5, maybe 7) to fast

Check HR after each round, stay on the 3:40 but don't get sloppy

Warmdown a bit before you get out. Be sure to loosen up your legs before you get out. Thank your parents for driving you all over the PGH this week, and make sure you get all caught up on your schoolwork after missing classes yesterday. Back at Cornell on Monday. Have a great day!

Saturday, November 8, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

14 x 50, odds & evens as follows:

  odds, drill/swim by 25's @ 1:00

  evens, swim/kick by 25's (same stroke as odds) @ 1:00*

   *interval gets :05 faster per round, so #14 is @ :30- giddyup, yo!

Check HR, then right into...

150 drill/skulling by 25's

1:00 rest

3x:

  2 x 75 @ 1:15- 1st 25 is choice (no free or kick), then 50 kick on back

  2* x 25 kick w/bds @ :35 (odds) and :25 (evens)

  1 x 100** swim free br3 or 4/2, go 50 long & strong, 50 add kick & change gears

 *25's kick are 4 x 25 in 2nd rd and 6 x 25 in 3rd rd

 **100 swim is a 150 in rd2 (75/75) and a 200 in rd3 (100/100), really get into the 2nd half

Check HR after each round, then get right into...

150 easy kick on back/choice by 25's

1:00 rest

AMRAP-

  (Let's shoot for four rounds...)

1 x 50 kick max effort with boards @ 1:00

 1 x 50 easy kick on back @ 1:00 (good udk's, but otherwise, kick is easy)

2 fast/1 easy

3 fast/1 easy

4 fast/check HR/1 easy

1 x 300 swim free smooth, get time

1:00 rest between rounds

NOTE:

  All 50's in rd1 are @ 1:00

  Rd2, fast 50's are @ :55/easy 50's are @ 1:10

  Rd3, fast 50's are @ :50/easy 50's are @ 1:20

  Rd4, fast 50's are @ :45/easy 50's are @ 1:30

  Rd5 (if we get that far) all fast 50's will be :10r/easy 50's will be @ 2:00

  300's swim are choice free/back or IM (pick 1), but they must get faster from rd to rd

At 9:25a...

1 x 50 JUNGLE KICK w/bds- everybody goes at the same time, race to win!

Warmdown a bit before you get out. Do an excellent job with your HW this weekend, and make the most of your time off (offer to help around the house, go shopping with your parents, or rake up the leaves in the yard- it won't kill you, AND it's a great way to earn some street cred with your parents. Just saying). Monday PM back at Cornell. Have a great day!

Friday, November 7, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

"Meet Warmup" style warmup to get ready for our Race Day set...

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

4 x 50 swim/kick (same stroke as 75's above) @ :50, desc 1-4 to WYC

3 x 100 swim strong/even free br3 or 4/2 (pick one) @ 1:25, keep track of avg time

8 x 25 in MRS (no free)-

  odds, drill

  evens, swim fast but not sloppy

Check HR/100 easy choice

4 x 50 swim at 200 goal pace in MRS (same stroke as 25's) @ 1:00

3 x 100 swim free strong/even @ 1:20- faster avg than 100's @ 1:25

Check HR/100 easy

1:00 rest

RACE DAY Set-

6 x 75 race from a dive @ 3:00 in MRS (no free)-

  Keep track of times, drop two slowest 75's then make avg of the other four

300- go kick on back/drill/choice by 25's

5:00 rest, then...

3 x 100 race from a dive (same stroke as 75's) @ 5:00

  How close can you get to your avg 75 (plus a 25)?

450 pull free w/choice equip

Warmdown as you need to before you get out. Do some HW tonight, thank your parents for getting you to workout today, and get excited for the workout tomorrow morning (7:15a at Moon HS). Have a great day!

Friday, November 7, 2025- written for SCY (early afternoon for MP)

1 x 600- 300/200/100

1:00 rest

For MP (on college visit):

2 rds of:

2 x 150 @ :15 rest, go drill/kick by 25's

3 x 100 swim/kick by 50's (same stroke as 150's), desc 1-3 @ :10 rest

Check HR

Go 1st rd free, 2nd rd no free

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

  2 x 50 swim desc to fast (no free) @ :50

4 x 75 swim free as above @ 1:00, go 25 smooth/50 add kick

  2 x 50 swim desc to fast no free (same stroke as above) @ :50

4 x 75 swim strong free @ :55, get avg time

  1 x 100 swim/kick on back fast for time (same stroke as 50's)

Check HR/out & back easy between rounds

Rd2>>>50's and 100 swim/kick can be different stroke than rd1

:30 rest between rounds, not more than that

If there is time...

 AMRAP-

  1 x 100 swim 25 fly/75 free @ 1:20

  1 x 100 swim 25 free/25 back/50 free @ 1:20

  1 x 100 swim 50 free/25 breast/25 free @ 1:20

  1 x 100 swim free @ 1:10

  1 x 100 swim IM fast for time @ 2:00

No rest between rounds, stay on that interval for the 100 IM

Warmdown a bit before you get out. Enjoy your time on campus, ask lots of questions and soak up the college experience. Have a great day!

Thursday, November 6, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins,

  3 x 50 drill/kick by 25's @ :55

  1 x 150 swim/kick by 25's, desc 50's 1-3

   3 x 50 sw/k by 25's @ :50 desc

   1 x 100 sw/k by 50's, giddyup the 2nd 25 of each 50

  3 x 50 swim desc 1-3 @ :45

  1 x 50 kick max effort @ :30

Check HR/fins off

50 easy

1:00 rest

3 rds:

  4 x 75 @ 1:15, go 25 kick wbds/50 choice (rd2 is 50k/25 choice, rd3 all kick)

  1 x 100 sw/k by 50's @ 1:45, all fast- get HR

  No additional rest between rounds

After 3rd rd, get right into...

9 x 50 swim in 3's

  1-3, sw free strong/even @ :40, get avg time

  4-6, swim choice no free @ :45, nothing sloppy

  7-9, swim free strong/even @ :40, faster avg than 1st 3

Check HR, then 50 easy

1:00 rest

2 x 25 choice drill @ :40

3 x 100 swim free br3 or 4/2 @ 1:10

1 x 150 swim free (75/75), get time/check HR

1:00 rest

2 x 25 stroke drill @ :40

4 x 125 swim free br3 or 4/2 @ 1:30

1 x 150 swim free (75/75), faster than 1st round/check HR

1:00 rest

2 x 25 drill @ :40

5 x 150 swim free br3 or 4/2 @ 1:50

1 x 150 swim free as above, faster than 2nd rd/check HR

1:00 rest

2 x 25 drill choice @ :40

6 x 175 swim free br3 or 4/2 @ 2:10

Check HR/quickly move to far end & get up for...

1 x 150 free swim from a dive, fastest of the day

Check HR

1 x 450 pull free w/shnorkel & buoys (paddles if you'd like), desc 150's to WYC

Check HR

Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited for RACE DAY tomorrow. Have a great day!

Thursday, November 6, 2025- written for SCY (early for MP @ Moon HS)

1 x 600- 300/200/100

1:00 rest

After warmup (on your own, various IM)...

3 rounds of:

  4 x 50 pull free br3 @ :45 (br5 in rd2/br7 in rd3)-

   *think about head position/bodyline/even rotation/long stroke

  1 x 125 swim free br3 or 4/2, get time-

   rd1, go 75 smooth/50 add kick

   rd2, go 50 smooth/75 add kick

   rd3, go 25 smooth/100 add kick

Check HR, then easy back to the starting end

No more than :30 rest between rounds

Finish up with...

  1 x 450 pull free w/shnorkel & buoy (paddles if you'd like), desc 150's 1-3 to what you can

Warmdown a bit before you get out. Thank your parents for getting you out to DuQuesne, enjoy your visit with the team!

Thursday Morning, November 6, 2025- written for SCY (MOON site at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 2 rounds:

  6 x 25-

   odds, stroke drill @ :35

   evens, fast udk @ :30-

    #2, go 10y max/15y moderate

    #4, go 15y max/10y moderate

    #6, all max effort

  2 x 75 @ 1:20-

    25 drill

    25 swim build to race pace turn

    25, blast 15y off turn, then 10y smooth (hold speed)

1st round free/2nd round no free

Finish up with...

AMRAP-

3 x "Turn around" 50's as follows:

  max kick w/bds to 12.5 yards

    put bd aside/2 fwd ss

  swim back to start end (build into turn)

  max effort sprint off turn back to midpool

    2 fwd ss, then grab boards

  kick max back to the start end

After #3...

1 x 25 udk on stomach (one breath only)

Get up for...

1 x 25 race from a dive, same stroke as 3 x "turn around 50's"

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, November 5, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

One time through:

  4 x 75 @ 1:30- drill/choice kick (build)/skulling by 25's

  8 x 25 as follows-

   odds, stroke drill @ :35

   evens, swim same stroke as drill @ :25 (15y blast/10y smooth)

  1 x 50 swim build to race pace turn/swim max effort (by 25's) @ 1:00

  7 x 50 as follows-

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

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

  1 x 75 swim IM (no free) fast for time @ 1:30

   Get time/check HR

  3 x 75 swim free br3 or 4/2 @ :55- 50 smooth & long/25 add kick & go

  1 x 100 swim/kick in MRS (by 50's) no free fast for time @ 2:00

  3 x 100 swim strong/even free br3 or 4/2 @ 1:25, except...

   *swim 25 your MRS in the "IM spot" for each 100 (fly on 1st 25, back @ 2nd 25, etc...)

  1 x 125 swim choice (one stroke only (IM- by special exemption) fast for time

   Get time/check HR

150 easy drill/choice by 25's

1:00 rest

LONG SWIMS-

Distance-

3 times through:

  300 pull free w/shnorkel & buoy (paddles if you'd like)- head position/bodyline/full stroke

  5 x 50 swim at mile goal pace @ :10 rest

  550 swim free br3 or 4/2 (pick one), get time & desc 1-3 (check HR after each)

Stroke/IM-

  3 times through:

   200 drill/kick by 25's in MRS

   200 swim/kick by 25's all free, desc 50's 1-4

   4 x 25 kick free @ :10 rest max effort

   4 x 50 swim MRS desc to 200 gp (hand touch to get time for last 50)

   175 swim free br3 or 4/2 (pick one), get time & desc 1-3 to faster than 200 free goal time

   Check HR after each round, then easy to start end for h20/next round

Finish up with...

AMRAP-

  4 x 50 swim strong/even free @ :40, keep track of avg time

  :10 extra rest to put on fins

  1 x 75 race w/fins (choice)

  Get time/check HR, then get right into...

  1 x 25 max effort udk, one breath only!

:30 rest between rounds to take off fins/sip water

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

Tuesday, November 4, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2x:

1 x 225 @ 3:40-

  75 drill/swim/drill by 25's

  75 kick on back (desc 25's 1-3)

  75 swim/drill/swim by 25's (desc swim 25's 1-2

3 x 75 (same as 225), go swim/kick/swim @ 1:20, desc 1-3

No rest between rounds

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

Check HR after 2nd round, then 50 easy

1:00 rest

3 rounds of:

  1 x 75 drill/kick/drill in MRS @ 1:20

  1 x 75 swim/kick/swim faster in MRS @ 1:10

  1 x 150 swim free br3 or 4/2 @ 1:50, go 75/75

  1 x 125 @ 2:10 swim IM- go 50 of your MRS (not free) and desc 1-3 to giddyup

  Check HR

1 x 150 drill/skulling by 25's

5 rounds of:

  2 x 50 drill in MRS @ 1:00

  3 x 100 swim free br3 or 4/2 desc 1-3 @ 1:25/1:15/1:25* (*change by round)

  3* x 50 swim at 2nd 50 split of 100 goal time @ 1:00* (*changes by round), MRS

  1 x 75 free race @ 2:00- finishing speed here!

  Check HR after each round, out & back if you'd like but stay on the 2:00 interval

2 x 450 @ :20 rest pull free w/shnorkel & buoy, desc 150's 1-3

Warmdown as needed before you get out. Do an excellent job with your HW tonight and be ready to train all this week. Have a great day!

Monday, November 3, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

Good job racing this past weekend! 

Today we'll do our swimdown from the meet and our "best swim/least-best/differently or better" talk

16 x 75 in sets of 4's-

  1-4 @ 1:20, go 25 free kick on back/50 ra2la2 free drill

  5-8 @ 1:20, go 25 free kick on side (stay at surface)/50 drill-swim no free

  9-12 @ 1:20, 1st 25 is dolph kick wbds/50 choice drill

  13-16 @ 1:15 swim IM (no free), desc 1-3 hold for 4

Check HR/50 easy

1:00 rest

30 min swim free or back, can switch it up by 400's

  2:00 rest

10 min kick- go 100 free on back (focus on udk's), then 50 dolphin kick or breast kick wbds

  2:00 rest

20 min pull w/shnorkel & buoy (paddles if you'd like, but go 150 w/paddles then 300 w/out)

  2:00 rest

Finish up with...

  *body position drills w/shnorkel, buoys & boards

Change quickly so you can do your best swim/least-best swim/differently or better talk before you leave. Thank your parents for getting you to workout today. Use your time off from school wisely and be ready to train the next two & a half weeks. Have a great day!