Thursday, January 29, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2 x 125 @ 2:00, go 100 drill/kick by 25's, last 25 udk

  5 x 50 @ :50, odds are sw/k by 25's desc 1-3; evens are kick w/bds

2 x 125 @ 1:50, go 100 swim/kick by 25's, last 25 max effort udk

  5 x 50 @ :45, odds are kick w/bds, evens are swim IM order by 25's

Check HR, then :20 rest, then...

7 x 100 odds/evens as follows:

  odds @ 1:30, swim IM desc 1-4 to what you can

  evens @ 1:20, swim strong/even free br3 or 4/2, target "zero pace"

Check HR again/50 easy

1:00 rest

Two options today:

DISTANCE-

  2 x 150 swim free br3 or 4/2 @ 1:50 (100/50 on #1, then 75/75 on #2)

   1 x 175 @ 1:50, use legs well & be aggressive, get time

   Check HR/25 easy

  7 x 50 swim at mile goal pace @ :40

   Check HR/25 easy

  1 x 175 swim free FAD, faster than what you went on 1st 175

  Check HR/50 easy

  2 x 225 swim free br3 or 4/2 @ 2:45, smooth on the way/add kick last 100

   1 x 250 swim free @ 2:45, get time

  Check HR/out & back easy

  9 x 50 swim @ :40 in 3's-

   2 swim at goal pace

   1 swim faster than pace

  Check HR/25 easy

  1 x 250 swim free FAD, faster than 1st 250

  Check HR/25 easy

2 x 300 pull @ :15 rest (choice equip, can be different for 2nd 300)

  By 100's, go...

  75 cruise/25 move

  50/50

  25/75

Check HR after #2/25 easy...

1x 275 race free FAD, goal is mile split (2:50 = 17:00)

With fins, finish up with...

  12 x 25 @ :30- make some part of it fast (breakouts/finish/hold tempo mid-pool, etc...)

STROKE/IM GROUP-

 4 rounds of:

  100 drill/choice by 25's @ 2:00 (drill should be in MRS)

  4 x 100 swim free br3 or 4/2 @ 1:15/1:05/1:15/1;15, hold zero pace, be smooth & strong

  4* x 50 swim in MRS @ :50 (#1 is 200 setup; others are fast, get time)

  Check HR/50 easy

  *add 1 x 50 swim fast per round (4th round is 7 x 50, 1 at 200 setup/6 swim fast) 

    After even rounds, 75 easy, then...

   75 race FAD, goal is 75 split of 100 goal time

With fins, finish up with...

  12 x 25 @ :30- make some part of it fast (your choice), breakouts, finish, stroke tempo, etc...

Warmdown as needed at 8p (250 minimum). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. DRESS FOR THE WEATHER GETTING TO & FROM THE POOL, SCHOOL, ETC...Have a great day! 

Wednesday, January 28, 2026- written for SCY (MOON Site training at Montour w/Montour Site)

After warmup... (4 x 150/6 x 75/8 x 100)

2 rounds of:

  8 x 25 kick fast @ :35 (#8 easy)

  2 x 50 kick max effort @ :10 rest (all @ 2:30)

  8 x 25 kick fast @ :30 (#8 easy)

  2 x 75 kick max effort @ :15 rest (all @ 3:15)

  8 x 25 kick fast @ :25 (#8 easy)

  2 x 100 kick max effort @ :20 rest (all @ 4:00)

Check HR after each round

Change kick after 1st round if you'd like

24 x 75 in rounds of 8 as follows:

  1-8 @ 1:05, w/paddles-buoys-shnorkels

  9-16 @ 1:00, w/paddles-buoys breathing 3-5-7 by 25's

  17-24 @ :55, w/paddles & fins, desc 1-2's to fast

Check HR/100 easy drill

1:00 rest

2 times through:

  400 swim free br3 or 4/2 @ 5:15, desc 100's 1-4 to 90% effort

  2 x 100 swim free br3 or 4/2 @ 1:30, hold "zero pace"

  2 x 100 swim free br3 or 4/2 @ 1:30, hold "zero pace" minus 2.5 seconds

Check HR after each round/100 easy after 2nd round

Warmdown with 3 x 100 ascend free @ 1:40

Check HR again

Be sure to check your email tomorrow for any updates to the schedule; if the schools make changes to their schedule due to the weather ("remote learning" or "flexible instruction day") then we might have to change our schedule as well. Thank your parents for getting you to workout tonight, have a great day!

Saturday, January 24, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

6 x 200 odds/evens as follows-

  odds, 150 drill-kick by 25's, last 50 kick fast w/bds @ 3:20 (3:30 if needed)

  evens, 100 swim/kick by 25's, then 100 kick w/bds, desc 25's 1-4 to fast, @ 3:10 (3:15 if needed)

6 x 125 as follows:

  1, swim free br3 or 4/2 @ 1:40- go 75 smooth & strong/50 add kick

  2, swim free br3 or 4/2 @ 1:30, go 50 smooth & strong/75 add kick

  3-4, swim 100 IM, last 25 kick on back @ 1:50, desc 1-2

  5-6, alternate swim/kick by 25's in MRS (no free) @ 2:00, desc 25's swim to max effort

Check HR/1:00 rest

4 x 50 swim MRS (no free) @ :50, build to race pace turn/race pace stroke tempo, by 25's

 2 x 75 swim free br3 or 4/2 @ :55 (50/25)

4 x 50 swim MRS (no free) @ :45. JMI but nothing sloppy

 2 x 75 swim free br3 or 4/2 @ :55 (25/50)

4 x 50 swim MRS (no free) @ :55, go max effort/hold speed by 25's

Check HR/out & back easy

1:00 rest

6 times through:

  3 x 75 swim free br3 or4/2 @ 1:00/:50/1:00 descend 1-3

  3 x 50* swim in MRS (no free), different by round

  out & back easy @ :30

   hop out & get on blocks

  1 x 75 race in MRS (same stroke as 3 x 50's)

  Check HR/50 easy

1:00 rest between rounds

If going IM, go 2 rounds of each stroke

*50's swim MRS are as follows:

  Rd1, @ :50/:40/:50

  Rd2, @ :55/:45/:55

  Rd3 @ :10 rest

After Rd3, go 300 pull w/choice equipment

After Rd6, warmdown as needed before you get out.

Enjoy your time off this weekend, make sure you do your HW before the snowstorm so in case we don't get it, you're ready for the week ahead at school. Watch your email on Sunday/Monday for schedule updates next week & thank your parents for getting you to workout this morning. Have a great day!

Friday, January 23, 2026- written for SCY (MP at SF, special schedule)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:15-

  odds, dr-k-dr by 25's

  evens, kick-swim-kick faster

6 x 100 odds/evens as follows:

  odds, swim/kick by 50's no free @ 1:40, desc 1-3

  evens, swim free @ 1:20, go smooth & strong/add kick by 50's

Check HR/1:00 rest

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

  250 swim free, get time then :20 rest

5 x 50- swim/kick by 25's no free @ :50, desc 1-3/4-5

  250 swim free, faster than #1, then :20 rest

5 x 50- swim back/breast by 25's @ :50 (odds) or :45 (evens), desc 1-3/4-5

  250 swim free, faster than #2, then :20 rest

5 x 50- swim fly/breast by 25's @ :50 (odds) or :45 (evens), desc 1-3/4-5

  250 swim free, faster than #3, then :20 rest

5 x 50- swim all backstroke alternate odds @ :50 and evens @ :45, desc 1-3/4-5

  250 swim free, faster than #4, then :20 rest

5 x 50- swim all free br3 or 4/2 as follows:

   go @ :40/:35/:30/:35/:40 by 50; desc 1-3 and 4-5

  250 swim free- fastest of the day!

  Check HR

Warmdown as needed (200 = 5000 for the day). Enjoy your event tonight & be careful driving. Tomorrow morning is here at 9:30a until noon (drylands at 9:30a until 10a). Have a great day!

Thursday, January 22, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

After warmup...

3 times through:

  100 @ 2:00- go drill/choice by 25's (should be same stroke as goal pace 50's)

  1 x 75 swim free br3 or 4/2 @ :55 (get your HR up)

  4 x 50 swim in MRS (no free) at 200 goal pace @ :55* (except #2 always @ :45)

  3 x 75 swim free br3 or 4/2 @ 1:05, swim at 2nd gear here (not sloppy)

  Check HR, then out & back easy @ 1:00

  After Rd1...BROKEN 100 (2 x 50 race @ :10 rest), same stroke as 50's goal pace

  After Rd2...BROKEN 150 (75/50/25 race, all @ :10 rest), same stroke as gp 50's

  After Rd3...75 easy choice, then 175 RACE from a dive (same stroke as 50's gp)

*50's swim goal pace in rd2 @ :50, then 50's gp in rd3 @ :45 (#2 is always @ :45)

Big pulling set and set of 25's w/paddles & fins before warming down

Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout this afternoon. ALSO, tell them we spoke about updating your entries for the OLY Meet in Michigan next month. Tomorrow at Montour at 5:30p, have a great day!

Wednesday, January 21, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

3 rounds:

  2 x 175 @ 2:45, go 100 drill/kick by 25's, then 75 swim, desc stroke count 1-3

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

  1 x 100 swim/kick by 50's @ 2:00, all fast

  No rest between rounds

  Go free/no free/choice by round

3 times through:

  6 x 75, go 25 kick wbds, 50 swim back/breast by 25's (kick is always fast)

   2 @ 1:15, 2 @ 1:10, 2 @ 1:05

  3 x 100 swim free br3 or 4/2 @ 1:15, hold zero pace

  2* x 100 kick w/bds @ 2:00- go 75 max, then 25 easy

  5* x 100 swim free br3 or 4/2 @ 1:10- okay to be zero pace/okay to be faster, but not sloppy

  Note:

  *100's kick increase by one each round

  *100's swim free @ 1:10 decrease by one each round

   Check HR after each round, then 50 easy choice

If there is time, work on starts/breakouts before you warmdown. Otherwise...

Warmdown a 250 easy before you get out (choice on back/drill by 50's). Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Tomorrow at SF, have a great day!

Tuesday, January 20, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

4x:

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

  1 x 125 @ 1:45 (@ 1:50 if needed), go 50 swim/25 fast udk/50 swim faster

  No rest between rounds

  Go 2 rounds free, 2 rounds no free

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

3 rounds:

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

  1 x 75 swim strong IM @ 1:10 (no free), interval gets :05 faster by round

  3 x 50 swim @ :45, go no free/free by 25's, fast turns throughout

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

  No rest between rounds

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

150 choice/skulling by 25's

1:00 rest

Two options today...

DISTANCE-

  3 times through...

   3 sets of:

   {3 x 75 swim free @ 1:05, hold mile goal pace

   {1 x 25 race faster than gp @ :45 (think chaos!)

   After 3rd rd, check HR then stay on interval and get right into...

   1 x 300 pull free w/shnorkel & choice equip; desc 300's 1-3 (let's keep the 300 @ 4:30 or 5:00)

After 3rd 300, check HR then get right into...

AMRAP-

  50 kick on back @ 1:00, focus on udk's

  4 x 1/2 pool sprints @ :30, no free (one stroke each round); work breakouts & finishes

Warmdown as needed at 8p

STROKE GROUP-

  3 rounds of:

   2 x 300 swim free br3 or 4/2 @ 3:50*, desc 1-2 (go 150 smooth/150 add kick)

   6 x 50 swim at 2nd 50 split of goal 100 time in MRS (no free) @ :55

   Check HR, then right into...

   1 x 25 easy choice @ 1:00

   BROKEN 100 (same stroke as 50's above)-

   Go either 25/50/25 or 2 x 50, all @ :10 rest (1st 25 or 50 is from a dive, rest from a push)

   *300's swim free get :10 faster by round (3rd round @ 3:30, still descend to what you can)

   1:00 rest between rounds

   After 3rd round, finish up with...

AMRAP-

  50 kick on back @ 1:00, focus on udk's

  4 x 1/2 pool sprints @ :30, choice (can be free), focus on breakouts & finishes.

Warmdown as needed at 8p.

Do an outstanding job with your HW tonight & be sure to thank your parents for getting you to workout today. REMEMBER, tomorrow we are at Cornell (then Thursday at SF, Friday at Montour, Saturday at SF). Have a great day!

Monday, January 19, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

With fins,

  8 x 50 @ :55, choice drill/dolph kick on side by 25's

  6 x "75" @ 1:30 as follows:

   25 swim build to race pace & fast turn

    12.5 fast udk off the turn, no breath

     :10 fast vertical dolphin kick

    12.5 fast udk back to the far turn end, then

   25 swim max effort back to the start end- max effort here!

Check HR/fins off, then...

150 choice/skulling by 25's

1:00 rest

3 rounds of:

  250 swim, 25 swim fly/100 swim free (x2), 2nd 125 faster than 1st

  250 swim 25 swim free/25 swim backstroke/75 swim free (x2), 2nd 125 faster than 1st

  250 swim, 50 free-25 breast-50 free (x2), 2nd 125 faster than 1st

  All 250 @ 3:10 or 3:20 if needed

  Put fins on for...

  3 x 50 swim IM order by round @ 1:00, desc 1-3 to max effort (1st rd fly/2nd rd back/3rd breast)

Check HR/fins off after 50's, then out & back easy

Until 5p...

  Work on starts & breakouts

Warmdown as needed before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Tomorrow back at Cornell, have a great day!

Monday, January 19, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

8 x 100 odds/evens-

  odds, drill/kick on back by 50's @ 1:40

  evens, swim/kick wbds by 50's @ 1:30 (same stroke as previous odd 100)

  Change stroke if you'd like after even 100's

6 x 75 @ 1:00/1:10-

  odds, swim free br3 or 4/2 @ 1:00, go 50 smooth & strong/last 25 add kick

  evens, swim IM (no free) @ 1:10, get time and desc 1-3 to fast

Check HR & go 50 easy

1:00 rest 

4 rounds of:

  1 x 75 @ 1:10, 25 dolph kick wbds/50 swim no free

  3 x 50 kick w/boards @ 1:00* (fast/easy by 25's)

  1 x 75 @ 1:10, 25 breast kick wbds/50 swim no free

  4 x 50 kick w/boards @ :55*, get avg time...

  :20 rest

  2 x 50 kick max effort @ :10 rest, hold faster than avg time/50 from 4 x 50k (all @ 2:00)

  1 x 100+ race free (swim), target "zero pace minus :06"

Check HR/out & back easy

NOTE-

  *interval on 3 x 50 kick & 4 x 50 kick gets :05 faster by round

  +100 race free changes from round to round:

   go 125 in rd2 (goal= time from 100 plus :15 seconds)

   go 150 in rd3 (goal= 200 free goal pace 50 time times 3)

   go 175 in rd4 (goal= faster than 200 free goal time)

Check HR and 50 easy after each round

After 4th round...

16 x 75 as follows:

  1-8, pull w/paddles & shnorkel @ 1:05

  9-16 swim w/paddles & fins @ :55, desc 1-2's

Check HR, then get right into...

4 x 150's @ :10 rest, odds free/evens backstroke

Check HR again

Warmdown as needed if necessary before you get out. Be sure to dress appropriately when you're going to & from the pool. Thank your parents for getting you to workout today and be sure they know we have our double today (here at SF, 3:30-5p). Have a great day!

Saturday Morning, January 17, 2026- written for SCY (MOON Site training at SF w/Montour Site)

After warmup...

TEST SET, in heats:

8 x 100 race @ 6:00- go 2 of each stroke, IM order

  Keep track of times, 100 easy swim after each

Warmdown as needed before you get out. Do an excellent job with your HW this weekend, be sure to check your email for Monday's schedule (holiday, schools are closed). Have a great day!

Friday, January 16, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

2 rounds:

  2 x 175 @ 2:45, go 100 drill/kick by 25's, last 75 swim (desc 25's to fast)

  3 x 100 swim/kick by 50's @ 1:40, desc 1-3 to fast

  6 x 25 @ :25/:35-

   odds, swim race pace @ :25

   evens, max effort udk @ :35 (only one breath if needed)

No rest between rounds

Go 1st round free, 2nd round no free

1 x 200 @ 3:20- 75 kick (desc 25)/50 drill/75 kick (fast)

9 x 50 as follows:

  odds, swim free strong/even @ :40

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

1 x 400 swim free (250 smooth & strong/150 add kick), get time @ 5:00

4 x 100 swim free at "zero pace" @ 1:15

1 x 400 swim free (150 smooth & strong/250 add kick), get time (faster than 1st 400)

Check HR

1 x 200 kick @ 4:00 (4 x 50 @ :10 rest w/bds, go 90%-max by 50)

9 x 50 as follows:

  odds, swim free @ :35

  evens, swim IM order by 25's @ :45

2 x 300 swim IM @ 4:15 (or 4:30)- go 3 x 100 IM (#1) and 2 x 150 IM (#2)

6 x 100 swim free @ 1:10, odds "zero pace," evens zero pace minus :01

Check HR

1 x 200 in 4th best stroke, go swim/kick by 25's, desc 50's 1-2 @ 3:30

9 x 50 as follows:

  odds, choice no free on 1st 25 @ :40

  evens, all swim free @ :30, JMI (but nothing sloppy)

12 x 100 in 3's-

  1) swim smooth IM @ 1:30

  2) swim free @ 1:15, zero pace

  3) race @ 1:00

Check HR, get pulling equipment

Warmdown with 8 x 50 pull br 7/5 (odd 50's) and 5/3 (even 50's) @ :55

Do some HW tonight so you're not rushing through it on Monday. Be sure to thank your parents for getting you to workout this afternoon, get excited for tomorow morning (9:30a at South Fayette). Have a great day! 

Thursday, January 15, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

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

  1 x 150 @ 2:15, go 50 swim/25 kick, desc 75's 1-2 (same stroke as 1st 150)

  1 x 300 @ 4:15, 75 swim/25 kick on back, desc 100's 1-3 (same stroke as 150's)

  3 x 100swim free br3 or 4/2 @ 1:20* hold "zero pace" (from 10 x 300 test set)

  *rd2 go @ 1:15, rd3 go @ 1:10

  Go free/backstroke/choice by round (on 150's/300)

  Check HR after each round

After 3rd round, get right into...

With fins:

  15 x 25 in sets of 5-

   1-4 @ :30, sit & spin backstroke drill

   #5, fast udk @ :20 (only 1 breath if absolutely necessary)

  After #15...

  1 x 25 race udk "NASCAR style," no breath here!

1:00 rest, fins off

4* times through:

  3 x 75 swim backstroke desc 1-3 to what you can @ 1:05

  1 x 125 swim free br3 or 4/2 @ 1:30, go 75 smooth/50 add kick

  1 x 75 race backstroke @ 1:05, faster than #3 above

  Check HR after each round, then out & back easy @ 1:00

  *4th round, the 75's can be choice, but only one stroke

  After 4th round, get right into...

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

  150, go 50 move/100 cruise

  150, 100 move/50 cruise

  150, all giddyup, yo!

Check HR/1:00 rest

Finish up with...

  32 x 50 "AYF" in rounds of 8 as follows:

  1-4, all @ :50 your choice, NO FREE, desc 1-4 (can be sw/k, swim IM, etc...)

  5-8, all @ :40 freestyle br3 or 4/2 (can be 200 setup, long & strong, desc, faster avg by rd, etc)

Check HR after #32, then...

150 drill/choice by 25's before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Remember, tomorrow is at South Fayette (4:45-7p) and Saturday Morning as well (9:30a-12 noon, drylands at 9:30a). Get excited to race next month in Michigan, have a great day!

Wednesday, January 14, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

5 x 250 @ :10 rest as follows:

  1) alternate drill/kick on back by 50's

  2) alternate kick on back/swim by 50's, desc 50's kick

  3) alternate swim/kick by 50's (one stroke only), desc 50's swim

  4) all swim free br3 or 4/2, 100 long & strong, then desc last 3 x 50's to what you can

  5) 100 swim IM/50 choice kick/100 swim IM faster

Check HR, then get right into...

18 x 50 in rounds of 6-

  1-6, swim strong/even free br3 or 4/2 @ :40, hold faster avg by 2's

  7-12, swim IM order by 25's, fast turns/breakouts throughout (3 @ :50, 3 @ :45)

  13-18, swim free br3 or 4/2 @ :40 (1-3, strong & even, then desc 4-6 to what you can)

Check HR, then...

1 x 450 pull free w/shnorkel, go 75/75 (x3), desc 150's 1-3

1:00 rest

2 options today...

DISTANCE-

3 times through:

  1 x 150 swim free @ 1:50, go 75/75, be under 1:40

  1 x 100 swim free @ 1:10, "zero pace" (from 10 x 300 test set)

  6 x 50 swim at mile goal pace @ :40

  1 x 75 swim faster than goal pace, get time then 25 easy, all @ 2:00

  1 x 150 swim free as above

  1 x 100 swim free as above

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

  1 x 50 swim faster than goal pace

  Check HR, then 100 easy

  1:00 rest between rounds

  Easy 150 loosen after 3rd round, then...

  1 x 275 race from a dive- goal is 1/6 of mile goal time (under 2:50 = under 17:00, etc...)

STROKE GROUP-

9 rounds of:

  100 swim free br3 or 4/2 @ 1:10, target "zero pace" (from 10 x 300 test set)

  3 x 50 swim at 200 goal pace in MRS (no free) @ :50 (3rd, 6th, 9th rds @ :45)

  Check HR then get right into 50 drill

  1:00 rest between rounds

  *After every 3rd round, go the following (same stroke as goal pace 50's)...

   BROKEN 100, 4 x 25 race @ :10 rest, max effort here!

  150 drill/choice by 25's after every 3rd round

  After 9th round, 225 kick/drill/choice by 75's, then...

  BROKEN 200 (MRS)-

   75 from a dive/:10 rest/50 from a push/:10 rest/75 from a push, goal is faster than 200 goal time

Everybody together...

  8 x 50 @ 1:05, go choice on back/drill by 25's

Check HR before you get out

Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Remember, we'll have workout at South Fayette both Friday (4:45p) and Saturday (9:30a, drylands first). Have a great day!

Tuesday, January 13, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

  5 x 25 @ :30-

   1-4, stroke drill

   #5, fast udk on stomach, only one breath if needed!

  2 x 50 kick on back @ :40, desc 1-2 to max effort

 Go free/MRS no free/choice by round

 Check HR after 3rd round, then :30 rest, then...

1 x 25 udk race NASCAR style, no breathe here!

Check HR again/fins off & get right into...

150 choice/skulling by 25's

1:00 rest

2 rounds of:

  3 x 300 @ 4:30 as follows-

   1) 100 kick max effort for time w/bds, 200 swim long & strong

   2) 150 kick max for time, 150 swim long & strong

   3) 200 kick max for time, 100 swim long & strong

  1 x 100 kick max effort w/boards: go 4 x 25 @ :10 rest

Go free kick in first round, then no free in 2nd round (only one kick in rd2)

Check HR/1:00 rest between rounds

3 times through:

  3 x 100 @ 1:40/1:20/1:40 by 100's-

   odds*, 25 kick wbds/50 swim/25 kick wbds, desc 1-2 to fast

   #2 @ 1:20, swim IM, start long & strong and desc rd to rd

  1 x 50 kick RACE w/bds (everybody pushes off together, "NASCAR" style

  *odd 100's are IM order by round (fly in rd1, then backstroke in rd2 and breaststroke in rd3)

Check HR, out & back easy between rounds

3 x 5:00 swims @ 1:00 rest, increase your yardage 1-3 ("descend"), can be free or back

Check HR after each

Until 8p, finish up with...

  "Sorta 100's" kick @ 1:45 as follows-

   Kick w/bds to halfway

   forward ss at halfway

   kick on back to where you started

   fast udk on stomach to your board

   grab your board and kick back to the original start end

  These are all fast, race your teammates!

   Check HR after each round

Warmdown with a 350, odd 50's drill/even 50's kick on back. Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today and let me know if you can definitely attend the meet in Michigan next month. Have a great day!

Saturday, January 10, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

2x:

  8 x 50, 2 dr/k by 25's @ :55, then 2 sw/k by 25's @ :50 desc 1-2

  1 x 125 @ 2:00, go 50 swim/25 fast udk/50 swim faster (same stroke as 50's)

  1 x 75 swim desc 25's 1-3 to max effort (same stroke as 50's/125)

  Check HR after each rd, then out/back easy

  1st rd free, 2nd rd no free 

4 rounds:

  6 x 50 swim free br3 or 4/2-

   1-5 at 500 goal pace @ :40

   #6, faster than goal pace

   Check HR/easy to the far end, get out for...

   125* race from a dive, get time (add up for 500 total)

   100 easy after each round

   After 4th round, get right into...

1 x 800- 150 pull w/shnorkel (75 smooth/75 move), then 50 drill no free

1:00 rest

*4 x 125 add-up times:

  WH, 5:01

  EH, 4:54

  MV, 4:55

  MH, 5:08

  MP, 4:57

  SH, 5:04

  KaKl, 6:20 (backstroke)

  Kndr, 6:04

6* x 225 alternating odds/evens as follows:

  odds @ 3:00, go 75 free/75 IM/75 free

  evens @ 3:10, go 75 IM/75 free/75 IM

  *we'll go #6 from a dive, race

Warmdown a 350 (choice/kick by 50's) before you get out. Do an excellent job with your HW this weekend and be sure to thank your parents for getting you to workout this morning. Get excited to race next weekend, have a great day!

Friday, January 9, 2026- written for SCY (MOON Site training at Montour w/Montour seniors)

NOTE: we did not get to swim this workout

After Meet Warmup...

DISTANCE-

 3 (or 4) rounds*:

  6 x 75 swim at mile goal pace @ 1:05

  2 x 150 race @ :10 rest, get times & add up for 300 total

  Check HR, then 150 drill/choice between rounds

*If you'd prefer to go 500 goal pace (IMX next weekend)...

   we'll go 4 rounds & instead of going 2 x 150's, it'll be 1 x 125 race, add up for 500 total

After 3rd (or 4th) round, finish up with...

1 x 900* pull w/shnorkel & choice equip; desc 300's to what you can;

  *go hand touch at the 600, get time for last 300

STROKE/IM-

3* rounds of:

  3 x BROKEN 200's in MRS no free (odds are 75/50/75; #2 is 4 x 50) all @ :10 rest

  8 minutes active recovery after 3rd 200, then...

  2 x 75 swim max effort @ :15 rest, go is to be faster than avg 50 goal pace (x3)

  After each round, go 1 x 300 (200 pull/100 drill)

*Rds 1 & 2 are in MRS; rd3 will be IM

Warmdown as needed before you get out. Do an excellent job with your HW tonight and thank your parents for getting you to Montour this afternoon. REMEMBER, 9:30a-12 noon tomorrow morning at South Fayette. Have a great day!

Thursday, January 8, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2x:

  4 x 75 @ 1:15- dr/k/dr by 25's

  2 x 50 sw/k by 25's, desc 1-2

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

  6 x 25 as follows-

   odds, swim at 200 set-up @ :35

   evens, halfway fast udk/max effort swim to the end @ :25

No rest between rounds

Go 1st rd free, 2nd rd no free

2 times through:

  2 x 125 in MRS (no free) @ 2:00, alt. sw/k by 25's; desc 25's swim to fast

  2 x 150 swim free br3 or 4/2 @ 1:50, go 100 strong/50 add kick

  2 x 150 swim in MRS (same stroke as 125's) @ 2:20, go 75/75

  2 x 150 swim free br3 or 4/2 @ 1:50, go 50/100 & be under 1:40

  1 x 175 race in MRS from a dive (same stroke as 125's/150's), goal is faster than 200 goal time

1:00 rest between rounds

2 rounds:

  3 x 100 @ 1:15-

   1) 25 swim fly build/75 choice swim

   2) swim free br3 or 4/2 at "zero pace"

   3) swim free br3 or 4/2, except 3rd 25 is swim breaststroke

  3 x 125 swim free br3 or 4/2 @ 1:40/1:30/1:40 (by 125), desc 1-3 to giddyup, yo!

No rest between rounds

With fins until 8p, finish up with...

AMRAP-

  4 x 25 @ :30-

   1) swim build to fast

   2) 10y fast udk/15y swim max effort

   3) 15y fast udk/10y swim max effort

   4) all fast udk, be under :15

  1 x 50 swim max effort @ 1:00- same stroke as 25's, target best 50scy time here

Change stroke after each round

Warmdown as needed before you get out. Do an excellent job with your HW tonight & get excited to race next weekend. Be sure to thank your parents for getting you to workout this afternoon, Have a great day!

Wednesday, January 7, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

All @ :10 rest unless otherwise noted:

  150- drill/kick/drill by 50's (no free)

  250- 100 swim IM/50 kick on back/100 swim IM faster

  350- all swim free br3 or 4/2 (150 long & strong, 50 drill, 150 swim free faster)

  Check HR

  7 x 50 swim IM order by 25's @ :50, fast in/out of the turns

  5 x 50 swim/kick by 25's in MRS (no free) @ :45, desc 1-3/hold for 4-5

  3 x 50 swim free br3 or 4/2 @ :40, hold fastest avg possible

  Check HR again/50 easy

  1:00 rest

24 x 75 in sets of 8* as follows:

  1-2, drill IM (no free) @ 1:20

  3-4, swim free br3 or 4/2 @ 1:00 (50 strong/25 add kick)

  #5 swim IM fast @ 1:15, get time

  6-7, swim free br3 or 4/2 @ 1:00 (25 strong/50 add kick)

  #8 swim IM max effort, get time @ 2:00, but no extra rest between rounds

  Check HR after each round

  *in 3rd round of 8, 75's drilling (1-2) and swim IM (5, 8) are in MRS, no free

After 3rd round...

150 drill/choice by 25's

1:00 rest

Until 8p...

AMRAP-

  150 swim free br3 or 4/2 @ 1:50 (just make it, but nothing sloppy)

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

  150 swim free as above @ 1:50 (under 1:40, get time)

  3 x 50 swim at 200 goal pace in MRS (same stroke as 25's drill

  150 swim free as above @ 1:50, faster than previous 150

  4 x 25 race in MRS (same stroke as 50's gp) @ :40* (*rd2 @ :30, rd3 @ :10 rest) max effort here!

  Check HR after each round, then out/back easy @ 1:00

  Target 5 rounds, 6 would be better

Warmdown as needed at 8p. Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. REMEMBER, talk with your parents about the meet in Oakland, MI (February 6-7). We'll need to submit entries by early next week if we're going to go. Tomorrow back at MOON, have a great day!

Tuesday, January 6, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 2 rounds:

  4 x 75 @ 1:15- 50 drill/25 fast udk on stomach

  6 x 25 odds/evens-

   odds, swim build to fast @ :35

   evens, fast udk @ :25- max effort/small range to the kick

  1 x 50 kick @ :30 (on back in rd1, wbd in rd2)

  No rest between rounds

  Check HR after rd2, then take fins off & get right into...

150 choice/skulling by 25's

1:00 rest

3 times through:

  2 x 75 swim IM (no free) @ 1:15* desc 1-2

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

  *interval gets :05 faster by round

Check HR after rd3, then 50 easy

1:00 rest

2x: {350 free (200 strong/even to hand touch, add kick for last 150, get 150 time)

      {:15-:20 rest, then...

      {150 swim faster than last 150 of the 350

       Check HR (start rd2 on the next top)

      After 2nd rd, get right into...

  16 x 50 in sets of 4-

   1-4, strong/even swim free br3 or 4/2 @ :45

   5-8, swim at 500 goal pace @ :40

   9-12, swim free @ :45 at "zero pace" from 10 x 300 

   13-16, swim at 500 free goal pace @ :40

   Check HR/50 easy

   1:00 rest

2x: {350 free (200 cruise-hand touch-150 swim add kick & change gears)

      {:15-20 rest, then...

      {150 swim faster than last 150 of 350)

      Check HR (start 2nd rd on the next top)

     After 2nd rd, get right into...

24 x 50 in 2 sets of 12-

  1-6, swim/kick by 25's no free @ :50, desc 1-2's

  7-12, swim at 500 goal pace @ :40

   Check HR, then out & back easy @ 1:00

   1-4, swim IM order by 25's @ :50, fast in & out of the turns

   5-12, swim at 500 goal pace @ :40

Check HR/50 easy

With fins, until 8p, finish up with...

  6 x 25-

   odds, swim build to fast @ :25

   evens, max effort udk @ :15

  After #6...

   1 x 50 race (swim) max effort @ 1:00 (same stroke as 25's swim build)

  Change stroke from round to round.

Check HR at 8p, then take fins off and warmdown as needed. Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today and get excited to race next week at our meet. Have a great day!

Monday, January 5, 2026- written for SCY (MOON Site training at Cornell w/Montour Site)

1 x 600- 300/200/100

1:00 rest

3 x 200 @ 3:15-

  1) 50 drill/50 kick (x2)

  2) 50 swim/50 kick (x2), desc the 50 kick 1-2

  3) 100 swim smooth, strong; then 100 kick (as 4 x 25 w/bds @ :10r), all fast

Check HR/50 easy choice

6 x 25 kick w/bds @ :35 (1 fast/1 easy)

1 x 150 swim free or back (100 long & strong/50 add kick) @ 2:10

6 x 25 kick w/bds @ :30 (2 fast/1 easy)

1 x 150 swim free or back (75/75) @ 2:00

6 x 25 kick @ :25 w/bds, all fast

1 x 150 swim free or back (50/100) @ 1:50, who can be under 1:40? Under 1:35??

Check HR

4 times through:

2 x 50 kick fast @ :50 (on back)

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

2 x 50 kick fast @ :50 w/bds, get avg time

Check HR/out & back easy @ :30 (no additional rest between rounds)

Change kick after 2nd round if you'd like

After 4th round...

150 choice (on your back)/skulling by 25's

1:00 rest

1 x 100 kick max effort for time, everybody goes at the same time "NASCAR" style

150 choice/easy kick on back by 25's

1:00 rest

3 rounds of:

  3 x 100 swim free br3 or 4/2 @ 1:15, hold "zero pace" (from 10 x 300's last week)

  2 x 100 swim IM @ 1:40, desc 1-2 to what you can; last 25 is kick free on back

  1* x 100 kick w/bds max effort @ 2:00; be equal to/faster than 100 kick from above

  *add 1 x 100 per round (3x 100 in 3rd rd)

Check HR after each round, but stay on the interval

After 3rd round, finish up with...

Until 8p...

(AMRAP)-

  50 breast kick on back/150 pull free- focus on long stroke/head position/full rotation

Check HR at 8p and warmdown as needed until HR is around 100-120 (or below). Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. We're actually at MOON tomorrow, hopefully everybody remembers how to get there. Have a great day!

Saturday, January 3, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

16 x 100 in sets of 4 as follows:

  1-3, go drill-swim-drill-kick by 25's @ 1:40; udk kick AFAYCG, then kick on back

  #4, go 4 x 25 swim odds/even-

   odds, swim build @ :30

   evens, swim max effort @ :20

Go fly/back/breast for the first 3 rounds of 4;

Last round of 4 is freestyle as follows-

  13-14, swim free desc 1-2 @ 1:20 (or @ 1:25)

  15-16 swim free desc 1-2 @ 1:10 (or @ 1:15)

Check HR/50 easy

1:00 rest

3 x 150 swim @ 2:15 desc 1-3 to fast (75 swim IM/75 swim free)

75 easy kick on back @ 1:30

75 race IM (no free) from a dive

Check HR/out & back easy

3 x 225 swim @ 3:30 desc 1-3 to fast (50 each fly/back/breast, then 75 swim free)

50 easy kick on back @ 1:00

125 race IM from a dive- it's a 100 IM, but go a 50 backstroke focused on the tempo

Check HR/50 easy

3 x 300 swim IM @ 4:10 desc 1-3 to fast

75 easy kick on back @ 1:30

175* race IM from a dive- go 50 swim of fly/back/breast, then 25 kick on back

  *target 200 IM goal time

Check HR/100 easy choice

1:00 rest

12 x 100 swim as follows:

  odds, cruise free br3 or 4/2 @ 1:30- nothing sloppy

  evens, swim fast free @ 1:20* (Lane 3 starts @ 1:25)

  *interval gets :05 faster by round (#12 @ :55 or 1:00)

Check HR, then get right into...

12 x 50* pull free w/choice equip (no shnorkel) @ :55

*breathing pattern is (by 25's) 3/5, then 3/7, then 3/9, 4 times through

Check HR 

Warmdown as needed before you get out. Be sure to thank your parents for schlepping you back & forth to workout for the last two weeks. Use your time off wisely tomorrow to get all your HW finished. Back to our regular workout schedule on Monday, get excited for 2026. Have a great day!

Friday, January 2, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

3x:

  2 x 50 drill/kick by 25's @ :55

  1 x 100 swim/kick by 50's @ 1:45

  Change stroke by round- okay, but effort on 100 sw/k increases rd to rd

  Check HR after 3rd rd, then...

3x:

  2 x 75 sw-k-sw by 25's (same stroke for both) @ 1:15, desc 1-2

  3 x 50 swim free br3 or 4/2 @ :45 (@ :40 in rd2, then @ :35 in rd3)

  Change stroke by rd on the 75's- okay

  Check HR after 3rd rd, then...

150 choice/skulling by 25's

1:00 rest

With fins, 6 rounds of (2 each of free/MRS (no free)/choice:

  3 x 50 swim/kick by 25's @ :40

  1 x 150 swim fast for time (same stroke as 50's sw-k)

  Check HR after each round; 50 easy after even rounds

Warmdown as needed before you get out (at least a 250). Remember, tomorrow is here at again at SF at 9:45a (no drylands). Monday we are back to our regular schedules. Thank your parents for shuttling you all over the PGH over the break & have a great day!

Friday, January 2, 2026- written for SCY (MOON Site training at SF w/Montour site)

 After warmup (2x: 400/4 x 100/8 x 50)...

10 x 300 @ :15 rest, holding best avg

  Subtract 2:15 from running time to get actual time, figure avg pace/100

Check HR/200 easy choice

1:00 rest

10 x 50 kick w/bds @ :55

10 x 50 kick w/bds @ :50

10 x 50 kick w/bds @ :45

Check HR, then...

425 easy choice, mix up some drilling & kicking

1:00 rest

Finish up with...

AMRAP-

100's odds/evens as follows:

  odds, race from a dive in heats (your choice of stroke, no 100 IM)

  evens, easy drill

Warmdown as needed before you go. Be sure to thank your parents for getting you to workout this morning. We have our last double of the holiday break this afternoon at 4:30p, hopefully everybody will be here. Have a great day!

Thursday, January 1, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

9 x 100 in 3's-

  1-2 @ 1:30, go 25 drill/50 swim neg split/25 drill

   #3, all kick w/bds @ 1:45 (#3 is 25 fast/75 easy; #6 is 50/50; #9 is 75/25)

Go 1-2/4-5 choice (but only one stroke each round), #7-8>>>no free

Check HR

2x:

  4 x 50 kick w/bds @ :55, go fast/easy by 25's

  2 x 75 swim free desc 1-2 @ 1:00

  No rest between rounds, check HR after rd2

2x:

  4 x 50 swim (some part of) IM @ :50, either fly/back or back/breast; desc 1-2

  2 x 75 swim free desc 1-2 @ :55

  No rest between rounds, check HR after rd2

2x:

  4 x 50 swim MRS/choice by 25's@ :45 (no free on MRS), desc 1-2

  2 x 75 swim free @ :50, desc if you can

  No rest between rounds, check HR after rd2; then get right into...

400 pull free w/buoy & paddles if you'd like; hold the following breathing pattern:

  By 100's, go 3/5/7/9; then 5/7/9/3; then 7/9/3/5; then 9/3/5/7

Check HR/get water

1:00 rest

8 x 25 drill in MRS @ :35 (no free); then...

6 times through:

  150 swim free br3 or 4/2 @ 1:50 (be under 1:40)

  3 x 50 swim at 200 goal pace in MRS @ :50*

  1 x 25 swim max effort in MRS

   :10 rest

  1 x 25 fast udk on stomach>>>go as far as you can; check HR @ breakout, then easy

  50 drill @ 1:00 rest

  *in 3rd & 6th rounds, go the 50's goal pace @ :10 rest

  Go 200 easy choice after 3rd & 6th rounds

Warmdown as needed before you get out. Thank your parents for getting you to workout early today; enjoy your afternoon off and be ready for 3 more holiday workouts before we go back to our regular schedule. Have a great day!