Wednesday, December 31, 2025- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:20- 50 drill/25 kick (2x)

  1-2 are choice but only one stroke; #3 is no free

Check HR after #3, then...

2x: {6 x 25, odds/evens-

      { odds, stroke drill @ :35

      { evens, swim build to 15y, then fast udk last 10y

      {3 x 75 swim @ 1:20 (same stroke as 25's)-

      { #1, go 25 swim fast/50 drill

      { #2, go 50 swim fast/25 drill

      { #3, all swim fast

      {6 x 50 swim free br3 or 4/2, all strong/even; hold faster avg by 2's

      Check HR after each round

      Rd 1 can be choice on 25's/75's (but only one stroke); rd2 is no free on 25's/75's 

After rd2, get right into...

150 drill/skulling by 25's

1:00 rest

14 x 50 @ 1:10 in MRS-

  1 fast/1 easy, then 2/1, then 3/1, then 4/1

  Same stroke for all the fast 50's; check HR after last fast 50 in each round

600 pull free w/choice equip as follows:

  150 cruise/50 move

  100 cruse/100 move

  50 cruise/150 move

Check HR/1:00 rest

5 rounds of:

  100 swim (25 fly/75 free) @ 1:35*

  100 swim (25 fly/25 back/50 free) @ 1:35*

  100 swim (25 each of fly/back/breast/free) @ 1:35*

  100 kick w/boards @ 1:35* (one kick only)

  100 swim free fast @ 1:00 (dudes) or 1:05 (ladies)- nothing sloppy

  Check HR after each round

  *rd2 @ 1:30; rd3 @ 1:25; rd4 @ 1:20; rd5 @ 1:15

Finish up with...

6 x 25 drill in 4th best stroke (no free) @ :30

1 x 100 race from a dive (in heats), "specialty IM*"

  *you can skip any stroke you'd like (substitute another), but it can't be your 4th best stroke

Warmdown a 250 (odd 50's kick/even 50's choice) before you get out. Remember, tomorrow we're here EARLY (7:15a), but no drylands, and no double. Thank your parents for getting you to workout this morning, enjoy the new year & get excited for 2026!

Tuesday, December 30, 2025- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

2x:

  3 x 50 @ 1:00- go 25 stroke drill/25 AFAYCG udk, then skulling to the end

  1 x 200-

   75 swim, desc 25's to fast

   50 kick on back

   75 swim desc 25's to faster

  Go 1st rd free, 2nd rd no free

3 rounds:

  4 x 50 sw/k by 25's @ :50 in MRS (no free), desc 1-4

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

  2 x 50 swim MRS @ :50 (@ :10 rest in rd2)-

   go 1st 50 at 200 set up

   go 2nd 50 max effort

  350 swim free br3 or 4/2 (can be backstroke) as follows-

   200, go 100 cruise/100 add kick

   :10 rest

   3 x 50 @ :35, hold best possible avg

Warmdown as needed before you get out. Rest up tonight, have plenty of water so you're ready for workout tomorrow morning. Thank your parents for getting you back to the pool this afternoon & have a great day!

Tuesday, December 30, 2025- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- alternate 100 free/100 back

8 x 100 @ 1:40- go drill/swim by 50's, IM order by 100 (x2)

6 x 150 swim desc 1-2's...

  go 2 free @ 2:10/2 non free @ 2:20/2 IM @ 2:15

Check HR/1:00 rest

3 rounds:

  5 x 100 swim free holding max avg (rd1 @ 1:20/rd2 @ 1:15/rd3 @ 1:10)

  :30 rest (get water)

  1 x 500 swim free @ 5:30, desc by round & get times

  Check HR, then...

  100 swim ez free @ 1:00 rest

8 x 75 free @ 1:10, br 3/5/7

20 x 25 kick w/boards & shnorkels (fly k or free k); 10 @ :25/10 @ :20

Check HR, then get right into...

1 x 100 skulling

1:00 rest

6 x 50 swim free, 2 each @ :50/:45/:40

:30 rest (get water)

4 x 125 free add up to faster than best 500 above; all @ :15 rest (subtract :45 to get time)

Check HR

Warmdown at least 200 perfect free (do more if time allows)

Eat well & have plenty of water this afternoon. Be sure to thank your parents for getting you to workout today, remind them about our double this afternoon at 4:30 (here at SF). Have a great day!

Monday, December 29, 2025- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

2 x 200 @ :20 rest-

  100 drill/swim by 25's

  100 kick- go 2 x 50 kick @ :10 rest, desc 1-2

Go free/no free by 200

1:00 rest

18 x 50 in sets of 3-

  MP, go 2 choice @ :45/1 kick @ :50

  NP, go 2 swim IM order by 25's (no free) @ :45/1 swim free @ :35

Check HR, then 1:00 rest

2x: {3 x 75 swim free @ 1:05 desc 1-3 (NP @ 1:00)

      {1 x 100 swim free @ 1:05, JMI but not sloppy (NP @ 1:00)

       No rest between rounds

       Check HR after rd2/out & back easy

2x: {3 x 100 swim free @ 1:20 desc 1-3 (NP @ 1:15)

      {1 x 125 swim free @ 1:20, JMI but not sloppy (NP @ 1:15)

       No rest between rounds

       Check HR after rd2/out & back easy

2x: {3 x 125 swim free @ 1:40 desc 1-3 (NP @ 1:35)

      {1 x 150 swim free @ 1:40, JMI but not sloppy (NP @ 1:35)

       No rest between rounds

       Check HR after rd2/50 easy

2x: {3 x 150 swim free @ 1:55, desc 1-3

      {1 x 175 swim free @ 1:55- target your 200 free goal time

       No rest between rounds

       Check HR after rd2

Warmdown as needed before you get out (at least 350 yds). Be sure to thank your parents for getting you to workout today, get excited for tomorrow's workout (no drylands, be here at 9:45a). Have a great day!

Monday, December 29, 2025- written for SCY (MOON Site training at SF w/Montour Site)

3 rounds:

  300 swim free w/details @ 4:15

  8 x 50 @ :55-

   -go kick/drill/swim-build/swim-sprint by 50's

   -Choice stroke by 4's

   -No rest between rounds

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

12 x 100 free @ 1:30 (@ 1:40 if needed)-

  odds, with left paddle/right fin

  evens, with right paddle/left fin

Check HR after #12, then right into...

 1 x 100 3/6 roll, no equipment

1:00 rest

3 times through:

  4 x 100 kick w/bds @ 1:40-

   1) 25 max effort, 75 moderate

   2) 50/50

   3) 75/25

   4) all max effort for time

  1 x 150 swim backstroke @ 2:20, tempo gets faster by 50's

  Check HR after each round, but stay on the 2:20 interval for the 150 backstroke

50 easy after 3rd round

1:00 rest

4x:

  200 swim descend the 50's 1-4 to fast @ 2:40 (@ 2:50 if needed); breaststroke @ 3:00

  2 x 100 swim (same stroke as 200) desc 1-2 to fast @ 1:20 (@ 1:30 if needed); breast @ 1:45

  Go 1 round each stroke, reverse IM order by round

  Check HR after 2nd 100 in each round, then...

  1 x 100 easy free after each round

3 x 75 easy drill/choice/drill by 25's @ 1:20

1:00 rest

Finish up with...

  3 x 100 race from a dive in heats (no interval)

Warmdown a 375, choice/different choice by 25's

Do some HW today, thank your parents for getting you to workout each day over the break and remember, 4:30-6p today for our double (here at SF). Have a great day!

Saturday, December 27, 2025- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

With fins:

  24 x 25 as follows-

   1-3, stroke drill @ :30

   #4, fast udk @ :15 (only one breath, if needed)

   Go free drill (ra2 la2) in odd rounds (of 4 x 25), MRS drill (no free) in even rds of 4 x 25

Check HR/fins off, then get right into...

150- drill/skulling by 25's (no free on the drill, don't rush the skulling)

1:00 rest

3 times through:

  1 x 125 @ 2:00- go drill/kick by 25's, build the kick; 25's drill are IM by round

  3 x 75 @ 1:00 as follows:

   #1 & 3, go 25 swim IM order by rd/50 swim free (rd2 is free/back/free; rd3 is 50 free/25 breast)

   #2 is always swim all free br3 or 4/2, go 50 long & strong/25 add max kick

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

   *interval on 50's gets :05 faster by round

  Check HR after each round, but stay on the interval

After Rd3, get water/then 50 easy

1:00 rest

12 x 300 alternating free/IM as follows:

  odds, always swim freestyle br3 or 4/2 @ 3:40 (or @ 3:50, or @ 4:00; same for all 6)

  evens, always swim IM @ 4:30 as follows:

   #2/4, go 3 x 100 IM swim, #4 faster than #2 (#4 is from a dive)

   #6/8, go 50 fly/back/breast (x2), #8 faster than #6 (#8 is from a dive)

   #10/12, go 75 of each stroke, #12 is from a dive, max effort

Check HR, then get right into...

100 easy choice/kick on back by 25's

1:00 rest

1 x 400- go 300 pull free/100 drill no free

8 x 50 as follows:

  odds, swim strong/even free br3 or 4/2 @ :35 (@ :40 if needed)

  evens, drill no free @ 1:00

Check HR

Finish up with...

1 x 350 IM race from a dive in heats-

  75 swim of each stroke/50 kick free wbds

  Goal is to be faster than 400 IM goal time

Warmdown as needed before you get out. Enjoy your time off this weekend, but make time to do a little HW, offer to help your parents around the house. Monday Morning back here at SF: 9a drylands/10a in the water, then our double at 4:30p. Have a great day!

Friday, December 26, 2025- written for SCY (MOON Site training at SF)

1 x 600- 300/200/100

1:00 rest

NOTE:

We did not get to the 350/550/750 set after the warmup; instead, we wound up going (2x)...

  3 x 150 swim free br3 or 4/2 (75/75) @ 1:55, desc 1-3

  :15 rest...

  1 x 350 swim free br3 or 4/2, get time; go 200/150, then 175/175, then 150/200 (by rd)

  Check HR/1:00 rest

2 rounds:

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

  1 x 125 swim/kick by 25's @ 2:00- desc the 25's swim

Check HR after each 125

Go free/no free by rounds

After Rd2, get right into...

3x: 

 2 x 75 sw/k/sw faster by 25's, no free @ 1:10

 3 x 50 swim free br3 or 4/2 @ :40, hold faster avg by round

Check HR after each round, but stay on the interval (no rest between rounds)

2 x 350 swim free br3 or 4/2 @ :20 rest, desc 1-2 (get time & figure avg per 50)

3 x 75 swim IM @ 1:15

1 x 125 @ 2:30- go 75 swim/50 kick; can be choice, but only one stroke

2 x 550 swim free br3 or 4/2 @ :15 rest, desc 1-2 (get time & figure avg per 50)

3 x 75 sw/k/sw faster by 25's no free @ 1:15

1 x 125 @ 2:30- go 50 swim/25 udk/50 swim faster; no free on the swim

2 x 750 swim free br3 or 4/2 @ :10 rest, desc 1-2 to faster than half of your mile goal time

Check HR

Warmdown as needed before you get out. Tomorrow morning here at SF @ 9:45a (no drylands). Thank your parents for getting you to workout on a Friday Afternoon on a holiday weekend. Have a great day!

Friday, December 26, 2025- written for SCY (MOON Site training at SF w/Montour Site)

1 x 800- 300 free/100 back (x2)

12 x 75 @ 1:10, kick-drill-swim by 25's

6 x 100 swim choice desc 1-2's @ 1:30 (breast @ 1:40)

1:00 rest, check HR

3 rounds:

  6 x 25 partner kick w/bds @ :45/:35/:25 (2 each)- fwd ss at midpool (all fast)

  out & back easy @ :45

  1 x 75 kick max effort w/bds @ 1:30, get time

  1 x 150 swim free br3 or 4/2 (or go backstroke) @ 2:10, go 75/75

  1 x 75 kick max effort w/bds @ 1:30, get time & add to 1st 75 (for 150 total)

  out & back easy @ :45

  BROKEN 150 kick w/bds: 75/50/25 in rd1; 3 x 50 in rd2; 25/50/75 in rd3, all @ :10 rest

  Check HR/50 easy between rounds

16 x 50 pull -

  1-8, all backstroke @ :50 (or @ :55 if needed)

  9-16, all freestyle @ :45 (or @ :50 if needed)

  Check HR, then right into...

  1 x 100 3/6 roll

  1:00 rest

With fins, 2 times through:

  3 @ 1:40 (go 125, then 150 then 175, all @ 1:40)

  3 @ 1:20 (go 75/100/125, all @ 1:20)

  3 @ 1:00 (go 50/75/100- all @ 1:00, all fast)

Check HR after each round

Can add paddles for Rd2 if you'd like

8 x 50 @ :55- go choice/drill by 25's

Warmdown as needed before you get out. Be sure to thank your parents for driving you to workouts this week. Remember, we have our double this afternoon here at SF (4:30-6p). Have a great day!

Wednesday, December 24, 2025- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

2x:

  400 swim free w/details @ 5:30

  4 x 100 w/fins @ 1:40- go 50 drill/50 swim (choice stroke, but same stroke for dr/sw)

  8 x 50 swim choice (x2's) @ :50, desc 1-2's

  No rest between rounds

  Check HR after each round

4x:

  1* x 75 kick fast w/boards @ 1:20, get time

  1 x 75 drill choice (1 stroke only) @ 1:10- nothing sloppy

  250 swim free (or back) @ 3:40, get time (go 200/50, 150/100, 100/150, 50/200 by rd)

  *add 1 x 75 kick to each round up to 4 x 75 kick fast in rd4

  No additional rest between rounds, but check HR after each 250

6 x 200 pull as follows-

  1-3 @ 2:40 w/pads-buoys-shnorks

  4-6 @ 3:00 w/pads & fins, desc 1-3 to fast

12 x 25 w/pads & fins-

  1-6, all backstroke, desc 1-2 (x3) @ :30

  7-12, all free desc 1-2 (x3) @ :25

1:00 rest, check HR

3 x 125 @ 2:10, alternate drill/kick on back by 25's

1:00 rest

From a Dive-

  1 x 125 race in heats- go 100 IM, then last 25 is swim fly again

Warmdown as needed before you get out. Enjoy your day off tomorrow- and the time with your families. Friday we're back here at SF at 9a for drylands/swim, then our double at 4:30p (until 6p). Have a great day!

Tuesday, December 23, 2025- written for SCY (MOON Site training at Moon HS)

Happy Festivus

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 50 fist free br3 (fingers over thumbs), 25 kick free on back

3x:

  2 x 50 drill @ :55 (fly in 1st rd; back in 2nd rd; breast in 3rd rd)

  3* x 50 swim IM order by 25's @ :50, desc 1-3

   *go fly/back in rd1; go back/breast in rd2; go breast/free in rd3

  1 x 250 @ 3:30 swim free br3 or 4/2 as follows-

   Rd1, go 150 long & strong/100 add kick & change gears

   Rd2, go 125/125

   Rd3, go 100/150

Check HR after each round, but stay on the interval

After 3rd rd...

150 choice/skulling by 25's

1:00 rest

DISTANCE-

  3 x 350 swim free br3 or 4/2 @ :20 rest, desc 1-3 to WYC

  3 x 75 swim backstroke @ 1:05, desc 1-3 to 90% effort

  1 x 125 swim IM (50 breaststroke) fast, get time

  Check HR/out & back easy

  1:00 rest

  3 x 550 swim free br3 or 4/2 @ :15 rest, desc 1-3 to WYC (faster per 50 than 350's)

  3 x 125 swim IM (50 breaststroke) @ 1:50, desc to 90% effort

  1 x 75 swim max effort backstroke, get time

  Check HR/out & back easy

  1:00 rest

  3 x 750 swim free br3 or 4/2 @ :10 rest, desc 1-3 to half your mile goal time (8:29)

  Check HR

  150 choice/kick by 25's

  1:00 rest

Finish up with fin set below

STROKE/IM-

  2x:

   3 x 100 swim free br3 or 4/2 @ 1:20, go 75 long & strong/25 add kick

   1 x 100 swim/kick by 50's in MRS (no free) @ 1:40, about 90% effort

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

   No rest between the 2 rounds; after 2nd rd, continue right into...

   1 x 125 race free for time

  Check HR/out & back easy

  2x:

   3 x 100 as above @ 1:15 (go 50/50)

   1 x 100 swim/kick by 50's in MRS @ 1:40

   1 x 150 swim free as above @ 1:40

   No rest between rounds; after 2nd rd, continue right into...

   1 x 150 race free for time

   Check HR/out & back easy

  2x:

   3 x 100 as above @ 1:10 (go 25/75)

   1 x 100 swim/kick by 50's in MRS @ 1:40

   1 x 100 swim free as above @ 1:40

   No rest between rds; after 2nd rd...

   Check HR/immediately go to the far end (25 easy)

  1 x 175 race free from a dive, goal is faster than 200 Free goal time

   Check HR/put on fins

With fins:

AMRAP-

  5 x 25 @ :35/:30

   odds, swim max effort @ :35

   evens, fast udk @ :30 (1 breath only if absolutely necessary)

  1 x 75 swim for time (same stroke as 25's) @ 2:00

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

Warmdown as needed before you get out. Make sure you thank your parents for driving you to workout today; remember, tomorrow is at South Fayette, 9a-12p, then Thursday is OFF. Have a great day!

Monday, December 22, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

With fins, 2x:

  3 x 100 @ 1:40-

   1) 75 dr-sw-dr by 25's, last 25 fast udk

   2) 50 dr-sw by 25's, then 50 kick (25 udk/:10 rest/25 udk faster)

   3) 25 drill, then 75 kick (25 udk/25 kick free on back arms UP/25 udk faster)

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

Check HR after each round

1st round free

2nd round MRS no free

After 2nd round...

Fins off/50 easy choice

1:00 rest

8 x 25 as follows:

  odds, stroke drill in MRS @ :25

  evens, fast udk @ :35

2 times through-

  3 x 50 swim/drill by 25's @ :55, build the swim to fast

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

  1 x 50 swim fast @ :45- same stroke as 1st 5 x 50's

  6 x 50 swim strong/even freestyle br3 or 4/2 @ :40; hold faster avg by 2's

  8 x 25 kick w/boards as follows-

   odds, kick max to halfway/fwd ss/kick max back to the wall (out & back) @ :40

   evens, straight max kick @ :30

  Check HR after each round

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

After 2nd round,

150 choice/kick on back by 25's

1:00 rest

2 rounds-

  3 x 125 kick w/bds max effort @ 3:00, get times & make avg

  2 x 150 swim free or back @ 2:10, go 75 long & strong/75 add kick

  :10 extra rest

  1 x BROKEN 125 kick max with boards, go 50 kick/:10 rest/25 kick/:10 rest/50 kick 

  Check HR

  After Rd1, go 300 pull free br 9/3, 7/3, 5/3 (100 of each), by 25's

  After Rd2, go 50 easy, then...

MYSTERY SET

 Figure avg for 125's, then double time (for 250 total); then figure avg per 50; then...

 5 x 50 kick max effort w/bds @ 1:00- hold faster avg than average time (per 50) from 125's above

 Check HR

Warmdown as needed before you get out. Make sure you do your "Best/Least-best/Differently or Better" talk before you leave. Do an excellent job with your HW tonight and know the holiday training schedule. Tomorrow back at Moon, have a great day!

Saturday, December 20, 2025- written for SCY (MOON Site training at SF)

1 x 600- 300/200/100

1:00 rest

DISTANCE-

  (MP only, racing the mile tomorrow)

Meet Warmup, then...

  50 x 50 @ :50- various, in sets of 10 as follows:

   1-10, go IM (1-3, fly/back; 4-6, back/breast; 7-9 breast/free; #10 kick), desc to WYC

   11-20, swim/kick by 25's (3 of each stroke) desc 1-3 to what you can (#10 kick)

   21-30, all swim free br3 or 4/2, smooth & long- hold steady avg

   31-40, all swim/kick free smooth, fast udk's

   41-50, all swim free br3 or 4/2, hold faster avg by 3's; #10 kick

Check HR, then out & back easy

1:00 rest

With fins, finish up with...

  16 x 25 @ :50

   odds, swim build to race pace finish

   evens, from a dive- go 15y max effort/10y smooth

Check HR

Warmdown as needed before you get out. Get excited to race tomorrow, think about a couple of things you'd like to focus on in the race, your first mile of the year. Warmup is 11:15a, see you out there.

STROKE/IM-

2x: 2 x 50 stroke drill @ :55

      2 x 200 swim @ 2:50, go 75 swim/25 kick on back (2nd 100 faster than 1st)

      Go both rounds free, check HR after 2nd round then out/back easy

3x: 2 x 50 stroke drill @ :55

      2 x 75 sw-k-sw faster by 25's @ 1:15

      No free in all 3 rounds, check HR after 3rd round then out & back easy

4x: 1 x 50 stroke drill @ :55

      1 x 50 swim (same stroke as drill) @ :55*

       All 4 rounds in MRS (no free)

      *50 swim gets :05 faster by round; 3rd & 4th rounds are fast

Check HR after 4th round, then get right into...

150 choice/skulling by 25's

1:00 rest

"HLCYG?" (How low can you go???)

  75's swim free br3 or 4/2 as follows-

   odds, @ 1:05- go 50 long & strong/25 add kick ("50 smooth/25 move")

   evens, get :05 faster by round, how low can you go??? (2nd 75 @ 1:00; 4th @ :55, 6th @ :50, etc)

When you miss the interval on the even 75, check HR, then...

TRY "HLCYG" A SECOND TIME, try to make that "even 75" you missed the 1st time

Check HR, then 50 easy

1:00 rest

8 x 25 stroke drill in MRS (no free, all same stroke)

1:00 rest, then...

AMRAP-

All 75/50/25 in MRS (same stroke, no free)...

Rd1)  75 race in MRS @ 1:00 (breaststroke @ 1:10), get time

          50 race in MRS @ :40 (breaststroke @ :50), get time

          25 race in MRS @ :20, get time, add up for 150 total

Check HR, then...

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

Check HR/1:00 rest

 Rd2) 75 race- as above, get time

          50 race- get time

          25 race, get time

Check HR, then...

4 x 100 swim strong/even free br3 or 4/2 @ 1:15, except #3 is @ 1:05

Check HR, then 50 easy

1:00 rest, figure avg time of 2 x 150's

Rd3)  25 race @ :30

          50 race @ :50

          75 race, get time & figure 150 time- how close can you get to 75/50/25 time???

Check HR, then...

300 recovery- go 150 pull/150 choice-kick by 25's

1:00 rest

Warmdown as needed before you get out. Do an excellent job with your HW this weekend, don't blow it off just because you have a break coming up. Check your email for the schedule this week, and thank your parents for getting you to workout. Have a great day!  

Friday, December 19, 2025- written for SCY (MOON Site training at South Fayette MS)

1 x 600- 300/200/100

1:00 rest

NOTE: we didn't have time for the fin set at the end, so we went the 18 x 50's pull as follows-

             3 pull @ :45 w/shnorkel

             3 pull @ :55 br3

12 x 100 in 2 sets of 6-

  1-2, drill @ 1:30

  #3, kick @ 1:40

  4-5, swim smooth/strong (by 100's) @ 1:30

  #6, kick faster @ 1:40

  Go free in rd1, then MRS in rd2 (no free in rd2)

Check HR, then continue right into...

18 x 50 as follows:

  1-2, swim fly/back @ :50- fast turns throughout, desc 1-2

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

  4-5, swim back/breast by 25's @ :50- fast turns throughout, desc 1-2

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

*hold faster avg on 50's free from round to round

Check HR then get right into...

150 choice/skulling by 25's

1:00 rest

DISTANCE-

4* rounds:

  225 swim free @ 2:50

  250 swim free @ 2:50

  275 swim free @ 2:50

*goal time of 17:00 is 2:50 per 275, so giddyup...

1:00 rest between rounds, out & back easy

STROKE/IM-

4 rounds:

  3 x 75 swim free br3 or 4/2-

   go @ 1:05/:55/1:05, desc 1-3

  1 x 125 swim IM (last 25 kick strong free on back) @ 2:00; 85% effort here, not sloppy

  1 x 250 swim free fast for time; add each round together for 1000 free total

  Check HR/out & back easy between rounds

Everybody together-

18 x 50 pull as follows:

  3 @ :55 br 3/5, 3/7, 3/9 by 25's

  3 @ :45, w/shnorkel

Check HR after #18, then get fins

With fins, finish up with...

AMRAP-

  150's swim @ 2:20, desc 1-3's to max effort

  Change stroke after each round of 3

Warmdown a bit before you get out. Help take the lanelines out for the holiday party before you change. Be sure to say thank you to all the parents helping to run the holiday party. Remember, workout tomorrow morning is here at SF, 8:45-11a. Have a great day!

Thursday, December 18, 2025- written for SCY (MOON Site training at Montour w/Montour Site)

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:20- 

  50 catchup free w/overkick, hands touch out front

  50 choice drill no free

  50 kick free on back, head stays still/feel hips & shoulders rotate evenly

With fins:

  6 x 75 @ 1:15, 50 8kicks/1stroke back drill, then 25 kick streamlined on back

  8 x 25 sit & spin backstroke drill @ :35- head & shoulders out of the water

  6 x 75 swim backstroke desc 1-2's @ 1:05

Check HR/fins off, then get right into...

150 choice/skulling on back by 25's

1:00 rest

2 rounds:

  3 x 75 swim backstroke desc to fast @ 1:10, get time

  3 x 125 backstroke @ 2:00 (@ 2:10 if needed)-

   50 swim tempo (easy on the legs), get time

   25 choice backstroke drill (hand touch)

   50 swim backstroke w/max effort on kick, get time

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

50 easy choice after 2nd round

1:00 rest

12 x 25 stroke drill in MRS (no free) @ :35, except...

  #3/5/7/9 are max effort udk from a dive, ONLY ONE BREATH

3 times through:

  2 x 350 @ 4:10 free (@ 4:20 if needed)- can be backstroke; go 200/150

  9 x 50 in MRS as follows-

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

   4-6, swim fast/smooth by 25's (race pace turn then hold speed on 2nd 25) @ :50

   7-9, swim 200 goal pace or faster @ :45

Check HR after each round, then out & back easy

Warmdown with a 300 (50 drill/25 kick/25 skulling). Do an excellent job with your HW tonight & be sure to thank your parents for driving you all over the PGH for workout this week. Tomorrow at South Fayette at 4:30p, then the Holiday Party. Have a great day!

Wednesday, December 17, 2025- written for SCY (MOON Site training at Montour w/Montour Site)

1 x 600- 300/200/100

1:00 rest

NOTE: we did not get to do this workout, as we had only two lanes for both sites

4 x 75 drill/kick/drill by 25's in MRS, no free @ 1:20

3 x 100 @ 1:40- 50 drill/25 swim build to race/25 max effort udk (same stroke as 75's)

Check HR, then...

3x:

  2 x 75 @ 1:10- 50 kick (build-fast by 25's)/25 swim build to race

  2 x 75 @ 1:20- 25 kick (15yfast/10y mod)/25 swim max effort/25 max udk (1 breath)

  1 x 250 @ 3:30 swim free (or back, but go back all 3 rounds) as follows:

   Rd1, go 150 long & strong/100 add kick & change gears

   Rd2, go125/125

   Rd3, go 100/150

Check HR after each round, but stay on the 3:30 interval

After 3rd round...

150 choice/skulling by 25's

1:00 rest

4 times through:

  450 swim free br3 or 4/2-

   (150's are 100/50, then 75/75, then 50/100)

  9 x 50 swim in MRS as follows:

   1-3, sw/k by 25's @ :55 desc 1-3

   4-6, swim fast/smooth by 25's @ :50

   7-9, @ :45-

   #7, swim at 200 set up/#8 swim at 200 goal pace/#9 swim max effort

Check HR after #9, then 50 easy choice

Go 2 rounds in MRS/1 round free/1 round choice

Warmdown with...

7 x 50 swim-

  1-4, IM order by 25's @ :50 (fast turns throughout), #4 is free/fly

  5-7, swim strong/even free br3 or 4/2 @ :40

7 x 50 swim-

  1-4, IM order by 25's @ :55, smooth long strokes throughout (start w/back-breast)

  5-7, swim dps free br3 or 4/2 @ :45

7 x 50 @ 1:00- go kick/drill by 25's

Check HR before you get out

Make sure you're on top of your HW this week; right before the holidays is no time to fall behind. Be sure to thank your parents for driving you all over the PGH for workout this week, remember we are back here at Montour tomorrow (then at Sout Fayette for Friday and Saturday). Have a great day!

Tuesday, December 16, 2025- written for SCY (MOON Site training at Moon HS w/Montour site)

1 x 600- 300/200/100

1:00 rest

12 x 50 @ :55 in sets of 4* (3x through):

 1) kick

 2) drill

 3) swim build

 4) swim fast

*Change strokes after each round of 4 if you'd like

4 x 150 @ 2:10 (breaststroke @ 2:20) swim desc 1-2's (2 no free, 2 free)

Check HR/1:00 rest

STROKE/IM-

 With Jeff's group

DISTANCE-

All @ :15 rest...

 400 swim free (2nd 200 faster than 1st)

 600 swim free (2nd 300 faster than 1st)

 800 swim free (2nd 400 faster than 1st)

Check HR/out & back easy

 900 swim, go 400 free/100 swim IM/400 swim free faster)

 700 swim, go 300 free/100 swim IM/300 swim free faster)

 500 swim, go 200 free/100 swim IM/200 swim free fastest of the day)

Check HR/50 easy

Finish up with...

300 swim IM (75 of each stroke @ 4:30), smooth long strokes, get time

 4 x 100 swim free br3 or 4/2 @ 1:15, hold best avg possible

300 swim IM as above @ 4:30, strong/even effort, faster than 1st IM

 4 x 100 swim free br3 or 4/2 @ 1:10, hold best avg possible

300 swim IM as above- faster than 2nd IM, but nothing sloppy

 4 x 100 swim free br3 or 4/2 @ 1:05, hold best avg possible, don't get sloppy

Check HR

Warmdown as needed before you get out. Be sure to help take out the lanelines before you scurry off. Do an excellent job with your HW tonight, thank your parents for driving you all over the PGH for workouts this week- and remember, we're back at Montour tomorrow. Have a great day!

Monday, December 15, 2025- written for SCY (MOON Site training at Montour)

Great job racing at the meet, too bad we only got half of it in...

Back to work Monday (w/Montour site)-

2x: 400/4 x 100/4 x 75 desc 1-2's

Check HR, then...

4 x 100 swim/kick by 50's (no free) @ 1:35, desc 1-2's

 2 x 125 swim free br3 or 4/2 desc 1-2 @ 1:35

4 x 100 swim IM @ 1:30, desc 1-4

 3 x 125 swim free br3 or 4/2 @ 1:30, desc 1-3 (go 75/50)

4 x 100 swim 25 fly/75 choice @ 1:25, desc 1-2's

 3 x 125 swim free br3 or 4/2 @ 1:25, go 50/75

4 x 100 swim free (25 MRS in "IM slot") @ 1:20

 2 x 125 swim free br3 or 4/2 @ 1:20- JMI, but nothing sloppy

Check HR/50 easy

1:00 rest

12 x 75 pull free w/paddles & buoy's-

  4 each @ 1:05/1:00/:55

Check HR/1:00 rest

12 x 50 kick w/boards in 3's-

  3 each @ 1:00/:55/:50/:45

Check HR, then...

300- 75 swim free/25 easy skulling

Check HR before you get out to help with the lanelines.

Do an excellent job with your HW tonight and be ready to train this week. Think about your swims from the meet so we can do our "Best/Least-best/differently or better" talks. Tomorrow at MOON, have a great day!

Wednesday, December 10, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

One time through...

1 x 150 @ 2:30, go drill-kick on back by 25's

 2 x 75 @ 1:15, sw-k-swim faster by 25's (same stroke as 150 above)

1 x 150 @ 2:30, drill-kick by 25's

 3 x 50 swim/kick by 25's @ :55, desc 1-3 (same stroke as previous 150)

1 x 150 @ 2:30, drill/kick by 25's

 6 x 25 swim as follows (same stroke as previous 150)-

  odds, swim at 200 setup @ :30

  evens, go 15y swim max effort/10y blast udk, all @ :35

Check HR, then 50 easy choice

1:00 rest

With fins, 3* rounds of:

 4 x 25 breast pull w/free kick (w/paddles) @ :35

 1 x 150 breast pull w/2dolphin kicks @ 2:30, get time/desc 1-3 (do flip turns)

 1 x 50 kick fast/easy by 25's @ 1:00- 1st 25 is max effort, yo!

 No rest between rounds

*3rd round can be drill & swim in some other stroke by special exemption

After 3rd round, check HR then fins off/150 kick/skulling by 25's

1:00 rest

3x:

  14 x 50 as follows-

   1-4, drill/kick by 25's @ :55

   5-10, swim/kick by 25's desc 1-2's @ :50

   11-14, swim strong/even free br3 or 4/2 @ :40

  1 x 250 as follows-

   Rd1) 150 kick on back (desc 50's/focus on udk's)/100 swim smooth IM

   Rd2) 100 swim smooth & strong IM/150 swim free desc 50's to giddyup

   Rd3) straight swim free br3 or 4/2, go 125/125

Check HR after each round, then out & back easy

1:00 rest between rounds

After 3rd round...

1 x 450 pull free w/shnorkel & choice equip as follows:

  1st 150, go 50 strong/100 smooth & long

  2nd 150, go 100 strong/50 smooth & long

  3rd 150, go entire 150 strong, get time

Check HR, then 1:00 rest

With fins, finish up with...

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

Work on starts until 7:55p; then...

300 warmdown- go 75 dr/choice/drill, last 25 breast kick on back

Warmdown some more if needed before you get out. Do an excellent job with your HW tonight- and be sure to pack your books to bring to the meet this weekend. Get excited to race in Morgantown & have a great day!

Tuesday, December 9, 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 rounds of 6-

   1-2, stroke drill (same drill) @ :35

   #3, swim build to race pace @ :20

   4-5, stroke drill (same drill) @ :35

   #6, max effort udk @ :20

Go free/MRS/choice by rounds of 6

Fins off after #18, get right into...

2 x 150 @ :15 rest as follows:

  1) drill/kick on back by 25's, build the kick

  2) swim/skulling by 25's, build the swim

1:00 rest

4 rounds of:

  50 drill/swim MRS by 25's @ :55

  50 swim/kick MRS by 25's @ :50

  50 swim MRS/free by 25's @ :45

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

  1 x 100 swim/kick by 50's in MRS @ 2:00, desc 1-2's to giddyup yo!

  *add 1 x 50 strong/even free in each round; hold faster avg by round

Check HR after each

DISTANCE-

  4 rounds:

   2 x 75 swim @ 1:00, 50/25

   2 x 50 swim at gp @ :45

   1 x 150 swim free- as you feel

   Check HR/out & back easy

3 x 600 swim/pull (your choice>>>2 of one/1 of the other, as you feel

STROKE/IM-

 4 rounds:

  2 x 75 swim IM (no free) @ 1:10, go smooth/strong by 75

  4 x 50* @ :55 swim in MRS, desc 1-4 to 200 gp

   in rd2, desc 1-3/4; in rd3, desc 1-2/4; in rd4, swim all 4 x 50 at 200 gp

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

  2 x 25 swim max effort in MRS @ :25

After 1st rd, 4 x 100 swim free br3 or 4/2, go 2 @ 1:20/1 @ 1:15/1 @ 1:10

After 2nd rd, 4 x 100 swim free br3 or 4/2, go 1 @ 1:20/2 @ 1:15/1 @ 1:10

After 3rd rd, 4 x 100 swim free br3 or 4/2, go 1 @ 1:20/1 @ 1:15/2 @ 1:10

After 4th rd, check HR, then 150 choice on back/skulling by 25's

1:00 rest

Finish w/fins, 24 x 25, "the usual" in sets of 4 (change strokes by rounds of 4)

Warmdown as needed before you get out. Thank your parents for driving you to workout today, do an excellent job with your HW tonight and get excited to race at WVU this weekend. Have a great day!

Monday, December 8, 2025- written for SCY (MOON Site training at South Fayette)

1 x 600- 300/200/100

1:00 rest

After warmup...

4 x 75 @ 1:10- 50 swim s/e, 25 kick on back build

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

4 x 75 @ 1:10 as above- change strokes if you'd like

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

4 x 75 @ 1:10, go 25 kick wbds build to fast/50 swim free or back desc 1-4

 3 x 50 swim IM order by 25's @ :45, swim IM style (udk/tempo/kick)

Check HR/1:00 rest

4 rounds:

  4 x 25 kick w/boards @ :35-

   odds, build to max

   evens, 15y max kick/10y easy kick

  2 x 50 kick on back @ :55, focus on udk's & desc 1-2

  1 x 50 kick w/boards @ 1:20-

   25 blast, get time

   25 easy choice

After rd1, 150 swim free or back (75/75)

After rd2, 175 swim free or back (100/75)

After rd3, 225 swim free or back (125/100)

After rd4, 250 swim free or back (150/100)

1:00 rest between rounds

With fins:

6 x 25 swim @ :40 (odds build/evens blast)

 3 x 150 swim free br3 or 4/2 @ 2:30, desc 1-3 to max

6 x 25 swim @ :40 as above

 3 x 100 swim IM (kick free on back on 4th 25) @ 1:45, desc 1-3 to max

6 x 25 swim as above

 3 x 50 @ 1:20, all max effort- target your 50 SCY best time

  25 udk on stomach

  25 swim

Check HR

Warmdown with...

15 x 50 pull free w/choice equip-

  Interval is @ :55/:50/:45/:50/:55 by 3's 

Do any additional warmdown if needed. Make sure you're on top of your schoolwork this week- it's not going to help your swimming at the meet to get behind on any assignments. Thank your parents for driving you all over the PGH for workout and get excited to race in WVU this weekend. Have a great day!

Saturday, December 6, 2025- written for SCY (MP- late am at SF)

1 x 600- 300/200/100

1:00 rest

4 x 75 dr-k-dr @ 1:20

4 x 25 swim 15y build/10y fast udk, all @ :35

4 x 75 dr-k-dr by 25's @ 1:20, diff stroke if you'd like

6 x 50 swim/kick by 25's desc 1-2's @ :55

Check HR, then get right into...

3 x 100 swim free br3 or 4/2 @ 1:20, strong/even- keep track of avg time

  3 x 75 swim in MRS @ 1:20-

   1) 25 swim max effort/50 swim smooth

   2) 50 swim max effort/25 swim smooth

   3) all swim max effort, get time

3 x 100 swim free as above @ 1:15, hold faster avg

  3 x 75 swim in MRS @ 1:20- as above, can be different stroke if you'd like (but only 1 stroke)

3 x 100 swim free as above @ 1:10, hold faster avg

Check HR, then get right into...

150 choice/skulling by 25's

1:00 rest

2* rounds of:

  3 x 100 swim free br3 or 4/2 @ 1:25/1:15/1:25 (by 100's), desc 1-3

   2 x 50 swim goal pace @ :50

  2 x 100 swim free @ 1:25/1:15 (by 100's), desc 1-2

   4 x 50 swim goal pace @ :45

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

   6 x 50 swim goal pace @ :40

Check HR

*after 1st round, get right into...

  850 pull as follows-

   2x{200 smooth & long, get time

       {225 go, goal is to go same time as 200

In Rd2...

  Check HR after each rd of goal pace 50's

  

Warmdown as needed before you get out. Do an excellent job with your HW this weekend and get excited to race next weekend at WVU. Have a great day!

Saturday, December 6, 2025- written for SCY (EH/WH training at SF, am)

1 x 600- 300/200/100

1:00 rest

Warmup w/Montour, then...

3 x 100 swim free br3 or 4/2, strong/even, keep track of avg time

  3 x 75 swim in MRS @ 1:20-

   1) 25 max effort/50 smooth

   2) 50 max effort/25 smooth

   3) all swim max effort, get time

3 x 100 swim strong/even free @ 1:15, faster avg than 3 @ 1:20

  3 x 75 swim as above @ 1:20- can be same stroke as above or different stroke

3 x 100 swim free as above @ 1:10. faster avg than 3 @ 1:15

Check HR, then 100 dr-k-dr-skulling by 25's

1:00 rest

6 rounds of:

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

  75 swim @ 1:10- 50 choice/hand touch/25 swim in MRS at 200 setup

  3 x 50 swim at 200 goal pace in MRS (same as last 25 above) @ :55*

  Check HR, then 25 easy choice @ 1:30

No additional rest between rounds

After 3rd rd, get right into...

  300 drill/choice by 25's (drill is MRS)

 After 6th rd, get right into...

   300 pull free w/choice equip

   300 drill/choice by 25's (drill is MRS)

*interval on 50's goal pace gets :05 faster by rd (1-3 and 4-6)

After 6th rd and the 300/300...

MYSTERY SET

  Today we finished up with a Broken 200:

   75 swim from a dive/:10 rest/2 x 50 swim from a push @ :10 rest/25 swim from a push

Warmdown as needed before you get out. Do an excellent job with your HW this weekend and take good care of yourselves away from the pool- start thinking about your races next weekend at WVU, be hydrating well & getting extra rest when you can. Get excited to race & have a great day!

Friday, December 5, 2025- written for SCY (MP- early at SF)

1 x 600- 300/200/100

1:00 rest

4 x 75 drill/free kick on side/drill by 25's @ 1:20

4 x 25 swim (same stroke as 75's) @ :35- go 15y swim (build)/10y fast udk

4 x 75 @ 1:10, go 50 swim/25 kick on back (same stroke as 75's/25's), desc 1-2's

6 x 25 swim @ :30 (same stroke as above)-

  odds, swim 200 setup

  evens, swim max effort

Check HR, then right into...

4* rounds of:

  1 x 50 drill @ 1:00

  1 x 50 swim build to race pace turn/skulling by 25's @ 1:00

  1 x 150 swim @ 2:30 (same stroke as 2 x 50's above), desc 50's 1-3

  *change stroke from round to round

3* times through:

3 x 100 swim-

  1) IM smooth, strong@ 1:25

  2) free @ 1:15

  3) IM faster @ 1:25

1 x 125 swim free br3 or 4/2 @ 1:30- go 75 long & strong/50 add kick

5 x 75 swim-

  odds, free (50/25) @ :55

  evens, IM (no free) @ 1:10

1 x 175 swim IM (skip last 25 free), get time & desc from round to round

*Check HR after each 175, then get right into...

  1st rd- 450 (300 pull/150 drill-kick by 25's)- desc 100's pull

  2nd rd- 600 (400 pull/200 drill/choice by 25's)- desc the 150's pull

  3rd rd- 750 straight pull, desc the 250's 1-3 to giddyup, yo!

If there is time, finish up with...

AMRAP-  

 With fins-

  1 x 50 drill @ 1:00

  2 x 25 swim max effort @ :35

  1 x 50* 1:20-

    25 max effort udk

    25 swim max effort

  *Goal of the 50 is equal to or faster than your best 50 SCY time

Change stroke after every 2 rounds

Warmdown a bit before you get out. Hustle out of here & get to sleep early so you're ready for your SAT tomorrow. Thank everybody at SF for making room for you this afternoon. Have a great day!

Thursday, December 4, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

  2 x 50 drill @ 1:00

  2 x 75 drill/kick/drill by 25's @ 1:20- build the kick to fast

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

No rest between rounds

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

Check HR after 3rd round, then...

2x: 

  4 x 50 swim strong/even free br3 or 4/2, get avg time (faster avg in rd2)

  2 x 100 @ 1:40, desc 1-2

   go 25 swim MRS no free build/50 swim smooth free/25 fast udk from a dive

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

1:00 rest

DISTANCE-

  3 x 250 swim free br3 or 4/2 @ :20 rest, go 150 long & strong/100 add kick

   Check HR after #3

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

  3 x 350 swim free br3 or 4/2 @ :20 rest, go 200 long & strong/150 add kick

   Check HR after #3

  7 x 50 swim IM order by 25's as above, but this round is @ :45

  3 x 450 swim free br3 or 4/2 @ :20 rest, go 250 long & strong/200 add kick

   Check HR

 

STROKE/IM-

  3 times through:

  BROKEN 150- 75/50/25, all @ :10 rest, get time (1st 75 is FAD)

   150 active recovery

  BROKEN 100- 25/50/25, all @ :10 rest, get time & add to 150 (1st 25 is FAD)

   150 active recovery

  FAST 50 FAD- same stroke as 150 & 100, add to times for 300 total time

   250 active recovery

  1:00 rest

3 x 100 swim holding best average @ 5:00 (@ 6:00 if needed)

  Goal for the 100's is for all 3 to add up to faster than your time from the 150/100/50 above

Easy 300 after each round

Go MRS/free/choice by round

If there is time, finish up with...

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

Warmdown a bit before you get out. Do an excellent job with your HW tonight & get excited to race next weekend down in Morgantown. Back here at Cornell tomorrow afternoon, have a great day!

Wednesday, December 3, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

With fins:

  4 x 25 fly pull free kick drill @ :35

  4 x 50 swim/kick on fly (all fly) @ :55, desc 1-4

  4 x 25 choice breaststroke drill @ :35

  6 x 75 @ 1:20- go 2 dolphin kicks 1 breast pull, desc 1-3's (do flip turns)

Check HR/fins off, get right into...

150- breast kick on back/choice by 25's

1:00 rest

4* rounds:

  3 x 50 swim fly/breast by 25's, desc 1-3 @ :55*

  2 x 50 swim strong/even free br3 or 4/2 @ :40, hold faster avg by round

   *interval on 50's fly/breast gets :05 faster by round, desc if you can

   *after 3rd rd, :30 extra rest before starting 4th rd (out & back easy if you'd like)

Check HR after 4th rd, then go a 100 easy choice

1:00 rest

LONG SWIM-

  5 times through:

  200 backstroke (75 swim smooth & strong, 50 drill, 75 swim smooth but stronger)

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

  Hop out...

  75 swim IM from a dive, max effort here

Check HR after 5th round, then 50 easy

1:00 rest

With pulling equipment, 4 rounds of:

  150 pull free w/buoy/paddles/shnorkel

  150 pull swim free w/paddles & shnorkel

  150 swim free w/shnorkel

  100 swim free max effort, get time/check HR

NOTE: desc the 150's 1-3 in each round;

    1st rd, everything is @ 2:20

    2nd rd, everything is @ 2:10

    3rd rd, everything is @ 2:00

    4th rd, everything is @ 1:50 (we wound up going the 4th rd @ 1:55)

Warmdown a bit before you get out. Do an excellent job with your HW tonight & remember that tomorrow we are here at Cornell at 4p (until 6:15p). Thank your parents for driving you all over the PGH for workout each day and have a great day!

Wednesday Morning, December 3, 2025- written for SCY (MOON Site w/Montour & SF, training at Cornell)

1 x 600- 300/200/100

1:00 rest

9 x 75 @ 1:15 (@ 1:20 if needed)-

  1-2, drill/kick/drill by 25's

  #3, swim/kick/swim faster by 25's

By rounds of 3, go free/no free/choice

Check HR

*With shnorkels,

  25's from a float ("deadman") start (start at flags), go 2-beat free kick

  25's as above, 4-beat kick

  25's as above, 6-beat kick 

*hold your bodyline & full, even rotation as your kick increases

100 easy dr-k-dr-skulling by 25's, then...

AMRAP-

With fins,

  2 x 25 swim @ :30-

   1, build

   2, 15y swim max/10y fast udk on stomach

  1 x 50 kick fast on back @ :40

  1 x 75 @ 1:20 swim fast for time (same stroke as 25's)

Check HR, change stroke by round if you'd like

Warmdown a bit before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Back here at Cornell this afternoon. Have a great day!

Tuesday, December 2, 2025- written for SCY (MOON Site training @ Moon HS)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ :15 rest-

  odds, go 100 kick on back, then 100 drill/swim by 25's (#1 free, #3 no free)

  #2, go 50 sw/25 drill/50 sw faster/25 drill/50 swim fastest of the 3 x 50

Check HR, then everybody together...

18 x 25 in sets of 6-

  1-3, swim 15y build/10y max udk @ :35

  4-5, swim desc 1-2 @ :30

  #6, max effort udk on stomach @ :25

Go free/MRS (no free)/choice by rounds of 6

Check HR after #18, then continue right into...

1 x 350, swim/kick-

  odd 50's swim (25 build to race turn/25 max effort)

  even 50's kick on back (25 max effort/25 easy)

Check HR/1:00 rest

3 x 50 swim fly/free by 25's @ :50, desc 1-3

1 x 75 swim 25 fly/50 back @ 1:10

1 x 75 @ 1:20- swim back/drill back/swim back faster, by 25's

3 x 50 swim breast/free by 25's @ :50, desc 1-3

1 x 75 swim 25 back/50 breast @ 1:10

1 x 75 @ 1:20- swim breast/drill breast/swim breast faster, by 25's

Check HR, then 50 easy

1:00 rest

5 times through:

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

  8 x 50 swim at 2nd 50 split of 100 goal time (MRS) @ 1:00*

  Hop out...

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

  Check HR/50 easy

  1:00 rest

*odd rounds are @ 1:00/rd2 @ 1:05/rd4 @ 1:10

Warmdown a bit before you get out. Do an excellent job with your HW tonight & thank your parents for driving you all over the PGH for workout. REMEMBER, tomorrow morning is at Cornell, 6-7a. Have a great day!

Monday, December 1, 2025- written for SCY (MOON Site training w/ Montour & SF @ South Fayette)

1 x 600- 300/200/100

1:00 rest

2x:

400- 75 swim free/25 finger trip drag drill

6 x 50 @ :50- drill/kick by 25's

3 x 100 swim free @ 1:20, desc 1-3

No rest between rounds

Check HR after 2nd round, then 1:00 rest

3* times through:

  3 x 100 kick @ 1:40-

   1) 25 kick fast/75 easy kick on back

   2) 50 kick fast (on back/wbds by 25's)/50 kick on back

   3) 75 kick fast wbds/25 easy kick

  8 x 50 kick @ 1:00-

   1 fast wbds/1 easy on back

   2 fast wbds/1 easy on back

   3 fast wbds/check HR, then right into...

  1 x 150 swim @ 2:20- 100 IM smooth/50 free giddyup with big kick

  1 x 150- go 50 smooth free/100 IM max effort

Check HR/sip water

*change kick on the 50's wbds (by rounds) if you'd like

After 3rd round...

**MYSTERY SET**

Today we went...

  6 x 50 choice @ :55

  :30 extra rest

  BROKEN 150 kick- 3 x 50 kick max effort with boards @ :10 rest 

   (subtract :20 to get time)

Finish up with...

  3 x 50 pull free br3 @ :50 (no shnorkel)

   1 x 150 pull free w/shnorkel @ 2:20, get time

  3 x 50 pull free br5 @ :50 (no shnorkel)

   1 x 150 pull free w/shnorkel @ 2:20, faster than 1st 150

  3 x 50 pull free br7 @ :50 (no shnorkel)

   1 x 150 pull free w/shnorkel @ 2:20, faster than 2nd 150

  3 x 50 pull free br9 @ :50 (no shnorkel)

   1 x 150 pull free w/shnorkel- fastest 150 of the set

Check HR

Warmdown as needed before you get out. Make sure you have your HW done & ready to go for tomorrow. Watch your email tomorrow in case the weather changes our workout plans for afternoon workout. Thank your parents for getting you down here to workout today. Have a great day!