Friday, February 27, 2026- written for SCY (MOON Site at SF (Distance) or at Montour (Stroke/IM)

1 x 600- 300/200/100

1:00 rest

STROKE/IM Group-

  At Montour w/Montour Seniors;

  After warmup & kicking...

   4 x Broken 100's from a dive @ 5:00- 50/25/25, all @ :10 rest

DISTANCE-

  At SF (4:45p, MP);

3x:

  150 dr-k-dr by 50's @ :10 rest

  5 x 50 swim @ :50 (same as 150), go build/hold speed by 25's

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

3x:

  2 x 75 sw-k-sw faster by 25's @ 1:10

  1 x 250 swim-

   odd 50's, same as 75's above, desc 1-3

   even 50's, strong/even free br3 or 4/2

   :20 rest between rounds

   Change stroke (75's & odd 50's of 250) by round

4 times through:

  2 x 150 swim free br3 or 4/2, go 75 smooth & strong/75 add kick; desc 2nd 75

  2 x 100 choice desc 1-2, diff by round-

   Rd1, swim IM @ 1:25

   Rd2, sw/k by 50's no free @ 1:35

   Rd3, all kick (one kick) @ 1:45

   Rd4, swim free br3 or 4/2 @ 1:15

  Check HR after each round, but stay on the interval

Finish up with...

AMRAP-

  2 x 100 pull free choice equip br 3/7 by 50's @ 1:25

  1 x 100 pull free w/shnorkel @ 1:10

  Check HR after 3 rounds

Warmdown as needed before you get out. Remember, we're here at SF again tomorrow morning at 9:30a. Have a great day!

Thursday, February 26, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

8 x 100 @ 1:45/1:30 as follows-

  odds @ 1:45, go 75 dr-sw-dr, last 25 is fast udk (FAD)

  evens @ 1:30, go 75 sw-k-sw, last 25 is swim RACE (from the blocks)

Go 4 free/4 MRS (no free)

Check HR, then get right into...

2 times through:

2x{100 @ 1:30, go 50 swim strong/even free, then 50 drill MRS

    {50 swim MRS (same as drill above) @ :45, build into fast turn/hold speed by 25's

    After first 2 rounds of 100/50, continue right into...

    3 x 50 swim choice @ :40 desc 1-3 to what you can;

    After second 2 rounds of 100/50, finish up with...

    3 x 75 swim choice @ 1:05 (one stroke only, different from 50's @ :40), desc to max effort

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

1:00 rest

Two options today...

DISTANCE-

  8 x 50 swim at mile goal pace @ :40 (#4 is choice drill @ 1:00)

  1 x 300 pull free choice equip, desc 100's

   :15 rest

  1 x 300 swim free strong/even effort, get time

  1:00 rest

  8 x 50 swim at mile goal pace @ :40 (#5 is choice drill @ 1:00)

  1 x 300 pull free choice equip, desc 100's

   :15 rest

  2 x 300 swim free @ :20 rest, desc 1-2 to faster than 1st 300

  1:00 rest

  8 x 50 swim at mile goal pace @ :40 (#6 is choice drill @ 1:00); last 2 x 50 @ :10 rest

  1 x 300 pull free choice equip, desc 100's

   :15 rest

  3 x 300 swim free desc 1-3 to max effort @ :20 rest (#3 is from a dive)

Check HR

Warmdown choice until 8p (every 3rd 50 is kick on back)

STROKE/IM-

4 rounds of the following:

  3x{100 swim smooth/strong free @ 1:10- JMI, but not sloppy

      {50 swim max effort in MRS @ :50, get times & figure avg

      No rest between rounds; after 3rd 100/50, check HR then right into...

      Out & back easy @ 1:00, then

      3 x 50* swim @ :10 rest max effort in MRS (same stroke as 50's above)

      *goal on 3 x 50 is to hold your avg time from the 50's above (100/50)

      Check HR after each round, then-

      250 easy choice (some combo of pull/drill/kick)- add a 50 to each round

      1:00 rest between rounds

Go 2 rds in MRS (no free), 1 rd choice (only one stroke), last rd free

After rd4...

   5 x 75 easy choice @ 1:05

   1:00 rest

Finish up with-

BROKEN 150 from a dive- go 75/50/25, all @ :10 rest

Warmdown until 8p (every 3rd 50 is easy kick on back)

Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. REMEMBER, tomorrow is at Montour (5:30-8p); MP is at SF, 4:45-6:45p. Saturday we are all at SF, 9:30-12noon. Have a great day!

Wednesday, February 25, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

2 x 200 @ 3:10- go 150 drill/swim (by 25's), last 50 kick on back

8 x 25 @ :40- choice breaststroke drill (3-5-7 swim breaststroke, build)

  *focus on good pullouts-

   !not shallow off the wall

   !remember "3-2-1"

   !head stays down until your hands pass underneath

Check HR/1:00 rest

6 rounds:

  75 swim free br3 or 4/2 @ 1:00 (go 50 strong/25 add kick); rds 4-6 @ :55 (25/50)

  125 alternate swim/kick by 25's @ 2:00- go one stroke rds 1-3, diff stroke rds 4-6

    descend the 125 rds 1-3 and 4-6

  Check HR after rd6, then 1:00 rest

12 x 25 kick w/bds, odds/evens as follows-

  odds @ :40, 15y kick max effort/10y kick easy

  evens @ :30, all max effort

  Go 4 free, 4 dolphin kick, 4 breast kick

1 x 300 swim free or backstroke w/"swamp turns*" 

  *1 less stroke so you don't flip @ wall, work your dolphin kick to generate momentum

1:00 rest, check HR

100 swim free br3 or 4/2 @ 1:15- zero pace plus :01

 75 swim free br3 or 4/2 @ :55

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

 75 swim free br3 or 4/2 @ :55

100 swim free br3 or 4/2 @ 1:15- go zero pace minus :01

Fins on...

 6 x 50 swim @ :50, desc 1-2's to max effort (one stroke)

 Check HR/fins off/50 easy

100 swim free @ 1:15, zero pace plus :01

 75 swim IM (no free) @ 1:05, smooth & strong

100 swim free @ 1:15, at zero pace

 75 swim IM @ 1:05, smooth but stringer

100 swim free @ 1:15, zero pace minus :01

Fins on...

 6 x 75 swim @ 1:15, desc 1-2's to max effort (change stroke every 2 x 75, okay)

 Check HR/fins off/50 easy

100 swim free zero pace plus :01 @ 1:15

 75 @ 1:10- 50 swim/25k, no free

100 swim free at zero pace @ 1:15

 75 @ 1:10- 50 swim/25k, no free- faster than 1st 75

100 swim free zero pace minus :01

Fins on...

 6 x 50 swim @ :50 desc 1-2's to max effort (change stroke every 2 x 50, okay)

Check HR, then get right into...

9 x 100 pull in 3's-

  1-2, pull free br3/7 by 50's @ 1:25 desc 1-2

  #3- pull w/shnorkel fast @ 1:10

  No rest between rounds of 3

  Check HR after #9, then 1:00 rest

With fins, finish up with...

AMRAP-

3 x 25 swim max effort @ :25

1 x 25 easy choice @ :30

1 x 50 blast @ 1:00 (same stroke as 25's @ :25)- target SCY best time

No rest between rounds

Change stroke from round to round

At 8p, go 200 drill/choice by 25's.

Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today. Tomorrow we are back at MOON, then Friday down at Montour. If you have any questions about your entries for AMS Champs, let me know- they'll be submitted tomorrow. Have a great day!

Tuesday, February 24, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2x:

  4 x 75 dr-k-dr by 25's @ 1:15

  3 x 100 @ 1:30 as follows-

   1) swim, desc 25's 1-4

   2) swim, desc 25's 1-2's

   3) sw/k by 50's all fast

  No rest between rounds

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

Check HR after round 2

2 times through:

  100 @ 1:40, go 25 drill/50 swim fast turn/25 kick fast (in MRS)

  125 swim free br3 or 4/2 @ 1:40- smooth & strong, get time

  4 x 25 swim in MRS (odds 15y fast/10y smooth @ :30, evens all max effort @ :20)

  125 swim free br3 or 4/2- faster than 1st 125, get your giddyup going here!

  Check HR after each round

  After rd2...

150 choice/skulling by 25's

1:00 rest

Two options today...

DISTANCE-

  4 rounds:

   5 x 50 swim at mile goal pace @ :40

   1 x 75 swim mile goal pace @ 1:05

   1 x 75 swim free cruise @ 1:00

   2 x 75 swim mile goal pace @ 1:05

  2 x 350* @ :15 rest-

   1st 350 pull w/choice equip

   2nd 350 is choice (can be swim IM, swim free or swim back)

   *350 in rd 2 are 300's (1st one is pull, 2nd 300 is diff from 2nd 350)

    in rd3 the 300's are 250's (1st one is pull, 2nd 250 is diff than 2nd 300)

    in rd4...MYSTERY SET

   (Mystery Set: easy choice for 2 minutes, then 175 race free FAD, faster than 200 goal time) 

STROKE/IM GROUP-

  4 rounds of:

   100 choice/drill by 25's @ 2:00 (drill is MRS, no free)

   75 swim free br3 or 4/2 @ :55 (50 smooth/25 add kick)

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

   5 x 50 swim max effort in MRS @ :55* (Rd2 @ :50, Rd3 @ :55, Rd4 @ :10 rest)

   75 swim free br3 or 4/2 @ :50- JMI but not sloppy

   Hop up on the blocks...

   75 race from a dive in MRS @ 2:00

   Check HR/sip water

   No rest between rounds

After 4th round...

3x:

  250 pull free w/choice equip (gets faster by round)

  5 x 50 odds/evens-

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

   evens, swim fast MRS into turn/choice by 25's @ :50

   Check HR between rounds

Finish up with...

Your choice (pick one, go from a dive):

  75 race in MRS (goal is your 75 split of 100 goal time, or faster)

  100 race IM (goal is half your 200 IM goal time)

  175 race free (goal is faster than 200 free goal time)

Warmdown as needed before you get out. Do an excellent job with your HW tonight, get excited to race next weekend at Pitt and be sure to thank your parents for getting you to workout today. Tomorrow back at Cornell, 5:30-8p. Have a great day!

Monday, February 23, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

3 rounds:

  With fins: 8 x 25 stroke drill @ :30 (except, #'s 3-5-7 are fast udk @ :20)

  Take fins off...

  After rd1...5 x 50 swim free/no free by 25's @ :50, desc 1-3/4-5

  After rd2...6 x 50 swim/kick by 25's desc 1-2's @ :50

  After rd3...8 x 50 swim strong/even free br3 or 4/2 @ :40, (faster avg by 2's)

Check HR after each round, then out fins back on for 8 x 25

After rd3...

150 choice/kick on back by 25's

1:00 rest

2 times through:

  3 x 100 as follows-

     1) 50 kick wbds, 25 kick on back, 25 fast udk from a dive, @ 1:40

     2) swim free br3 or 4/2 at zero pace @ 1:15

     3) same as #1, but faster, also @ 1:40

   1 x 50 kick max effort w/bds @ 1:00

  3 x 100- as above

   1 x 50 kick max effort w/bds @ 1:00

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

  3 x 100- as above

   1 x 50 kick max effort w/bds @ 1:00

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

   1 x 100 kick max effort w/bds @ 2:00

  Check HR

After rd1...

3 x 300 pull free @ :15 rest, desc 1-3; add equipment for each 300

Check HR

For rd2-

 *3 x 100 are same as rd1;

 *kick is as follows-

  After 1st 3 x 100...2 x 50 kick max effort w/bds @ 1:00

  After 2nd rd of 3 x 100...2 x 75 kick w/bds (#1 straight @ 1:30; #2 is 3 x 25 @ :10 rest)

  After 3rd rd @ 3 x 100...2 x 100 kick w/bds (#1 straight @ 2:00, #2 is 4 x 25 @ :10 rest)

Check HR after each round

With fins (where noted), finish up with...

AMRAP-

6 x 25 kick max effort w/bds @ :35*

2 x 25 swim max effort @ :35*

:30 rest, check HR then put fins on...

1 x 150 swim- max effort here, race your teammates!

Change stroke (for kick and swim) by round to round; 150 race is choice stroke

Warmdown at 8p with 250 (odd 50's on back/even 50's choice). Be sure to do your "Best/least-best/differently or better" talk from the meet before you go. Thank your parents for getting you to workout today and do an excellent job with your HW tonight. If you have any questions about your entries for either the AMS Champs or the Shamrock Meet, let me know. Have a great day!

Saturday, February 21, 2026- written for SCY (MOON Site training at SF w/Montour seniors)

Another rough Saturday Morning (cramped lane space & no backstroke flags due to diving);

  So, after a couple of adjustments to the warmup, we went the following:

2 times through (75's race in MRS>no free):

  75 swim free br3 or 4/2 @ :55, get time

  75 swim free @ 1:00, faster than #1

  75 swim free @ 1:05, faster than #2

  1 x 75 race in MRS @ 1:30, get time (goal is within 1.0 second of 75 goal split for 100)

  

  3 x 75 swim free as above (@ :55/1:00/1:05, desc 1-3)

  2 x 75 race in MRS @ 1:30, both max effort

  3 x 75 swim free as above, desc to fast

  3 x 75 race in MRS @ 1:30, all max effort (#3 from a dive)

300 easy after 1st round, go 200 pull-100 choice/drill by 25's

400 easy after 2nd round (300 pull-100 choice/drill by 25's)

With fins, finish up with...

AMRAP:
  4 x 25 swim max effort @ :25

  :20 extra rest

  1 x 50 race (swim, same stroke as 25's) @ 1:30

  No rest between rounds

  Change strokes after every two rounds (even rounds, 50 can be kick on back)

Warmdown with a 250, go choice/kick by 50's. Be sure to thank your parents for getting you to workout today, get excited to race next month at AMS Champs. Start looking ahead at your assignments in school so you can plan for the days you'll be either at AMS Champs or the Shamrock Meet in Richmond; let your teachers know you'll be away for those meets so they're not caught off guard. Have a great day! 

Friday, February 20, 2026- written for SCY (MOON Site training at Montour)

1 x 600- 300/200/100

1:00 rest

1 x 400 @ 6:00 (@ 6:15 if needed)-

  50 swim/drill by 25's breaststroke, focus on pullouts ("3/2/1" underwater)

  50 kick choice on back, at least half of each 25 is udk

1 x 400 @ 5:30-

  50 swim strong/even free, br3 or 4/2

  50 swim/drill by 25's no free, build the swim to race pace turn

Check HR, put fins on

With fins, 2 sets of:

  7 x 50-

   odds, drill @ :50, don't be sloppy

   evens, 25 swim build to race pace turn, 25 kick on back arms pointed up @ :40

  8 x 25 odds/evens-

   odds, swim max effort @ :20 (same stroke as 50's above)

   evens, fast udk on stomach @ :30, goal is zero breaths, but one if necessary 

No rest between rounds

1st round is free, 2nd round is choice no free, but same stroke throughout

Check HR after 2nd round, then take fins off and get right into...

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

1:00 rest

5 x 50 swim back/free by 25's @ :45, desc 1-2/3-5

4 x 50 swim strong/even free br3 or 4/2 @ :40- keep track of avg time

7 x 100-

  odds, swim free br3 or 4/2 @ 1:15, target zero pace

  evens, swim 75 IM (no free), last 25 kick free on back @ 1:35, desc 1-3

Check HR/:30 rest/sip water

6 x 50 swim backstroke @ :45, desc 1-2's, focus on holding tempo

4 x 50 swim free @ :40, strong & even, but faster avg than 1st round

7 x 150-

  odds @ 2:20, swim 100 IM/last 50 kick w/boards, get time & desc 1-4

  evens, swim free br3 or 4/2 @ 1:50 (#2 is 100/50; #4 is 75/75; #6 is 50/100)

Check HR/:30 rest/sip water

11 x 50 swim odds & evens-

  odds @ :45, swim backstroke (focus on udk's & aggressive stroke tempo)

  evens @ :35, swim giddyup freestyle, but nothing sloppy

Check HR & review next round

7 x 250 as follows-

  odds, swim free @ 3:10- get time and descend these 1-4; #4 should be juicy

  even 250's will be 5 x 50 as follows:

   odd 50's (1-3-5) kick w/boards @ :50, desc 1-3 to fast

   even 50's will be swim/kick by 25's in MRS (main race stroke) no free @ :50

Check HR

Warmdown w/1 x 350 (odd 50's choice drill/even 50's kick on back)

If there is time (meaning more than 10 minutes), get into the following:

With fins:

AMRAP-

  4 x 25 swim max effort (same stroke) @ :25

  :20 rest

  1 x 50 kick max effort on back @ :25- who can break :24 for the 50 kick?!? 

  Change stroke for the 25's swim from round to round

Be sure to thank Jeff for the space tonight at Montour. Remember, we're at SF tomorrow morning (9:15a with drylands first). Have a great day!

Thursday, February 19, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

4 x 150 @ 2:30/2:10-

  odds, drill/kick by 25's @ 2:30

  evens, swim neg split each 50 @ 2:10

Check HR, then get right into...

3x:

  2 x 100 @ 1:40, sw-dr-sw-fast udk (FAD) by 25's

  3 x 75 @ 1:10, 50 swim-25 kick (same stroke as 100's above), desc 1-3

  No rest between rounds

  Go free/no free/choice by round

  Check HR after 3rd rd, then 75 easy choice-skulling-choice by 25's

1:00 rest

Two options today:

DISTANCE-

3x through...

 2 x 200-

   1)150 swim desc 50's 1-3 to WYC, last 50 drill

   2) swim free br3 or 4/2, go 100 strong/100 add kick

  7 x 50 swim at mile goal pace @ :40

  75 swim IM @ 1:00- strong & smooth, get time

  75 race free swim @ 1:30, get time

  2 x 200- as above

  5 x 75 swim mile goal pace @ 1:05

  75 swim IM, faster than 1st IM (@ 1:30)

  Check HR, then...

Rd1, 1 x 350 race (200 IM/hand touch, check clock/150 free)- goal is 200 IM goal time (x2)

Rd2, 1 x 300 (can be 3 x 100 free @ tight interval, 3 x 100 best avg @ 1:20 or other)

Rd3, 1 x 275 race free from a dive, goal is faster than 1/6 of mile goal time

Check HR/50 easy between rounds

Warmdown as needed after 3rd round

STROKE/IM-

6* rounds:

  100 dr-choice by 25's @ 2:00

  3 x 50 swim in MRS ta 200 goal pace @ :50

  1 x 75 swim free br3 or 4/2 @ :55- JMI, but nothing sloppy

  1 x 50 swim MRS faster than goal pace @ :50

  Get up on blocks for...

  1 x 25 race udk @ :40 (one breath only if necessary)

No rest between rounds

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

After 300 round, get right into>>>300 (200 pull/100 choice drill, kick, etc...)

After 6th round, get right into>>>400 (300 pull/100 choice drill, kick, etc...)

Finish up with (after round 6)...

Your choice-

  150 race from a dive (same stroke as 50's gp above);

   OR...

  BROKEN 175- go 50/50/75, all @ :10 rest (subtract :20 to get time)

Warmdown as needed before you get out. Do an excellent job on your HW tonight & be sure to thank your parents for getting you to workout today. REMEMBER, we're at Montour tomorrow, 5:30-8p (and down at SF on Saturday Morning, 9:15a-12 noon). Have a great day!

Wednesday, February 18, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

6 x 25 choice breaststroke drill @ :35, work on pullouts ("3-2-1" underwater)

1 x 300-

  50 drill/swim breaststroke, build the swim into the turn

  25 kick on back- go as far as you can udk then breaststroke kick on the surface

Check HR/put fins on

With fins, 2x:

  3 x 25 choice drill @ :30

   1 x 25 fast udk on stomach @ :30, goal is to be under :14 seconds

  3 x 25 choice drill @ :30

   2 x 25 fast udk kick on stomach @ :30, match your time from the 1st 25

  3 x 25 choice drill @ :30

   3 x 25 fast udk on stomach @ :30, keep range of kicks small/hold speed from 2 x 25's

No rest between rounds, go free drill in rd1 and MRS drill in rd2 (no free)

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

150 easy choice/kick by 25's

1:00 rest

2 rounds:

  3 x 75 swim @ 1:15, go 50 back/25 breast, desc 1-2 to WYC (not slow)

  2 x 125 swim free br3 or 4/2-

   go 75 smooth/50 add kick on #1

   go 50 smooth/75 add kick on #2

No rest between rounds

Check HR after rd2, then get right into...

150 easy choice/skulling by 25's

1:00 rest

30 x 100 in sets of 5 as follows:

  1-2, swim free br3 or 4/2 @ 1:15, hold zero pace

  3-4, swim 50 back/25 breast/25 free @ 1:30, desc 1-2 to giddyup

  #5, all @ 2:00 as follows-

    50 your choice fast for time, max effort here! Can be swim, kick, some combo, etc...

    50 easy choice

No rest between rounds of 5

Check HR after #30, then 50 easy

1:00 rest

With fins, finish up with...

AMRAP-

  5 x 25 odds/evens as follows:

   odds @ :35, swim max effort

   evens @ :25, swim max effort but last 8 yards is udk (get under outside flags)

  1 x 75 @ 1:30 race as follows-

   50 swim max effort, get time (target 50scy best time)

    hand touch, check clock

   25 max effort udk, goal is faster than half of the 50 time you went on the swim

Go 2 rounds free, 2 rounds no free (same stroke) and 2 rounds choice

Warmdown with a 250 choice/kick on back by 50's. Do an excellent job with your HW tonight and thank your parents for getting you to workout today. Tomorrow is back at MOON, 5-8p. Have a great day!

Tuesday, February 17, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

1 x 500- go 25 drill/50 swim/25 udk (one breath); change stroke by 100's

6 x 100 as follows:

  1) 75 dr-k-dr, last 25 swim build to race pace @ 1:40

  2) 50 dr-k, last 50 swim build to race pace (hold for 2nd 25) @ 1:30

  3) 25 drill, then 75 swim desc 25's to max effort @ 1:20

Go 1-3 free, 4-6 choice no free (only one stroke)

Check HR after #6

1:00 rest

3 times through:

  100 @ 1:25, go 25 dolph k wbds, 75 swim free br3 or 4/2

  100 @ 1:25, go 75 swim IM, then last 25 choice kick fast wbds

  4 x 50 swim IM order by 25's as follows-

   Rd1, @ :45/:50/:50/:45 (by 50's)

   Rd2 all @ :45

   Rd3, go @ :40/:45/:45/:40 (by 50's)

No rest between rounds

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

150 choice/skulling by 25's

1:00 rest

4 rounds of:

  2 x 75 swim IM (no free) @ 1:10, desc 1-2

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

  2 x 75 swim free br3 or 4/2-

   1) 50 smooth/25 add kick @ :55

   2) 25 smooth/50 add kick (be faster than #1) @ 1:05

  1 x 150 swim IM (no free), odd rounds 85-90% effort; even rounds faster

   Rd1-2, go 2 x 75 IM's

   Rd3-4, 50 of each stroke

Get time for 150 IM/check HR, then...

25 easy choice to the far end, get out for:

MYSTERY SET-

  Broken 200 IM (from a dive) as follows:

   Rd1, 100 (fly/back)/:15 rest/100 (breast/free)

   Rd2, 75 (50 fly/25 back)/:10 rest/50 (back/breast)/:10 rest/75 (25 breast/50 free)

   Rd3, all @ :10rest, 25 fly/50 fly-back/50 back-breast/50 breast-free/25 free (subtract :40)

   Rd4, straight 175 IM race from dive (skip last 25 free)

Warmdown 350 (odd 50's choice/even 50's easy kick on back). 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 month at our championships. Have a great day!

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

500 swim @ 7:00- go 75 free/25 backstroke

5 x 100 @ 1:40, go kick-swim-drill-swim by 25's

  odds, non-free

  evens, free

12 x 75 @ 1:05, desc 1-2 to fast (change stroke every 4 x 75)

Check HR/1:00 rest

14 x 50 kick w/boards @ 1:00*-

  1 fast/1 easy

  2 fast/1 easy

  3 fast/1 easy

  4 fast/1 easy

  Keep track of fast times, make an average after #13

   *bank the rest after last fast 50 in each round

100 easy choice after #14

2 rounds (goal for 50's kick is your average time from the 14 x 50 above):

  50 kick fast w/boards @ :50

   200 swim free, go 100 smooth/hand touch, check clock/100 swim strong, target "zero pace"

  2 x 50 kick fast w/boards @ :10 rest

   200 swim free as above, get time for 2nd 100

  3 x 50 kick fast w/boards @ :10 rest

   200 swim free as above

  4 x 50 kick fast w/boards @ :10 rest

   200 swim free as above

  Check HR/:30 rest

  After 1st round-

   3 x 300 pull w/choice equip @ :15 rest (change up equip by 300's); desc 100's 1-3 in each 300

  After 2nd round-

   12 x 100 odds/even as follows:

    odds, swim free br3 or 4/2 @ 1:20, hold zero pace

    evens, swim IM (25 of each stroke), desc 1-3/4-6; #'s 3 and 6 should be fast!

Check HR/1:00 rest between rounds.

With fins, finish up with:

 AMRAP-

  2 x 25 swim fast @ :35

  2 x 25 swim fast @ :30

  2 x 25 swim fast @ :25

  :30 rest between each round

  Change stroke every other round

Warmdown as needed before getting out. Enjoy your time off today but be sure to make sure your HW is done and you're ready for the week ahead at school. Let me know if you have any questions about your entries for either the AMS Champs or the Shamrock Meet. Have a great day!

Saturday, February 14, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

8 x 50, odds @ :55 (dr-k), evens @ :45 (sw-k)

 200 swim free br3 or 4/2, desc 50's 1-2/3-4

8 x 50 swim IM order by 25's; 1-4 @ :50, 5-8 @ :45 fast turns throughout

  300 swim choice desc 100's 1-3 to what you can

8 x 50 swim free br3 or 4/2 @ :40, faster avg by 2's

  400 swim choice (one stroke), neg split each 100

Check HR/1:00 rest

With fins:

  8 x 25 @ :30, fly pull free kick drill; #4/6/8 are swim fast fly

  8 x 25 @ :30 drill in MRS no free; #4/6/8 are swim fast MRS

Check HR/fins off

150 choice/skulling by 25's

1:00 rest

5 x 100 race from a dive @ 4:00, same stroke for all 5

  450 pull choice equip

  150 drill/choice by 25's

4 x 75 race from a dive @ 3:00, same stroke for all 4, can be different from 100's

  450 pull choice equip

  150 drill/choice by 25's

3 x 50 race from a dive @ 2:00, sae stroke for all 3, can be different from 75's

  450 pull choice equip

  150 drill/choice

AMRAP-

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

  75 swim smooth/strong IM @ 1:10

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

  125 swim free br3 or 4/2, get time (start at 85% effort) and desc 1-3 to giddyup

  Check HR after each round, :30 rest between rounds

Warmdown as needed at 9:30a; do an excellent job with your HW this weekend and be sure to thank your parents for getting you to workout this morning. Let me know if you have any questions about your entries for the Shamrock Meet (or any other meet). Have a great day!

Friday, February 13, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

  8* x 25 stroke drill @ :30 (diff stroke by round)

   *#'s 3/5/7 are fast udk @ :20, max effort here

  1* x 50 kick on back max effort, get time (goal is under :30)

   *in 2nd rd, go 2 x 50 kick max @ :40 (hold time from rd1)

     in 3rd rd, go 3 x 50 kick max @ :40 (hold time from rd1)

Check HR/fins off

100 easy choice

1:00 rest

3 times through:

  6 x 100 swim @ 1:15 (or @ 1:20) as follows-

   odds, 25 swim IM order by rd/75 smooth, strong free (rd1, 1st 25 is fly/rd2 back, etc)

   evens, swim free br3 or 4/2 at "zero pace"

  2 x 200 pull free desc 1-2:

   rd1, shnorkel & buoy @ 2:45

   rd2, shnorkel/buoy/paddles @ 2:35

   rd3, shnorkel/paddles/fins @ 2:25 (target 200 free best time)

Check HR after each round, then out & back easy

After 3rd round...

3 x 300 swim free br3 or 4/2 @ 3:50 (@ 4:10 if needed)

3 x 150 swim IM (by 50's) no free @ 2:10 (@ 2:20 if needed)

3 x 50 swim max effort in MRS (no free) @ :50- these are fast

Check HR/fins on

With fins, finish up with:

AMRAP-

  2 x 50 dr-k by 25's @ 1:00

  1 x 25 race max effort @ :40, get time

  1 x 50 race max effort @ 1:00, get time (goal is 25 time x2, plus .5)

  1 x 75 race max effort @ 1:20, get time (goal is 25 time x3, plus 1.0)

Go odd rounds free, even rounds no free (only one stroke in even rounds)

Warmdown w/3 x 100 ascend @ 1:40 at 6:55p.

Do some HW tonight, be sure to thank your parents for getting you to workout today. REMEMBER, we're at MOON tomorrow morning (7:15a-9:30a). Have a great day!

Thursday, February 12, 2026- written for SCY (MOON Site Training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2 rounds:

  150 drill-kick by 25's @ 2:30

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

  125 @ 2:15, go 50 swim dps, 25 choice, 50 swim giddyup

  Check HR after each round

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

3 times through:

  5* x 50 swim/kick by 25's in MRS @ :50 (no free)

   *3rd 50 and 5th 50 are 75 swim free br3 or 4/2 @ :55; go 50/25 (#3) and 25/50 (#5)

   Desc the 3 x 50 sw/k to WYC

   :30 rest after rd1 (no rest between rds 2 & 3)

After rd3...

150 choice/skulling by 25's

1:00 rest

STROKE/IM-

9 rounds:

  75 @ 1:40, dr-k-dr by 25's

  100 swim free @ 1:10, JMI but not sloppy

  75 swim free @ :50- giddyup to make it

  3 x 50* swim fast for time in MRS (no free) @ :50*

  Check HR

  *50's are @ :10 rest in 2nd rd (and 5th and 8th rds) @ 2:30

  After 3rd/6th/9th rd...

   25 easy choice @ 1:00, then...

   MYSTERY SET*

  *Mystery Set was 25 race max/50 race max/75 race max after the 3rd/6th/9th rounds (FAD)

DISTANCE-

  33 x 100 in sets of 3 as follows:

   1- smooth/add kick by 50's @ 1:10 (can be 1:15 if necessary)

   2- swim at mile goal pace @ 1:10

   3- 25 race faster than goal pace (get time), then 75 swim in 2nd gear, all @ 1:40

OR...

5 times through:

150 swim free @ 1:50, go 100/50

150 swim free @ 1:50, go 75/75

4* x 50 swim at mile goal pace @ :40

25 swim faster than goal pace/Check HR, then right into...

50 swim in 2nd gear (can be IM, or backstroke)- smooth & strong

Check HR again

75 easy choice @ 1:30

*add 1 x 50 each round up to 8 x 50

Warmdown as 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, tomorrow we're down at SF, 4:45-7p. Have a great day!

Wednesday, February 11, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

8 x 25 breast pull w/free kick @ :35- deliberate, wide press, then fast back to the front

8 x 25 @ :45 as follows-

  breaststroke pullout ("3-2-1")/2 fwd ss/max effort udk to the end

Check HR

2* times through:

  2 x 75 @ 1:15, choice breast drill/swim breast build/breast kick on back by 25's

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

  2 x 50 swim breast/free by 25's @ :50, desc 1-2

  2 x 50 swim strong/even free br3or 4/2 @ :40

  *2nd round can be choice stroke (no free) on 75's and 50's

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

3* rounds:

  50 swim free br3 or 4/2 @ :35- think "200 setup"

  100 swim free br3 or 4/2 @ 1:15, 3rd 25 is swim breaststroke

  150 swim free br3 or 4/2 @ 1:40* go 100/50

Check HR after each round, then 50 easy

*in 2nd rd, go 2 x 50 (same), 2 x 100 (same), 2 x 150 @ 1:45 (50/100); 

  in 3rd rd, go 3 x 50 (same), 3 x 100 (same), 3x 150 @ 1:50, desc to max

After 3rd rd...

150 choice/skulling by 25's

1:00 rest

24 x 75 in rounds of 4 as follows:

  1-3, swim free br3 or 4/2 desc 1-3 to WYC

  #4, swim IM fast for time from a dive @ 1:40

  No rest between rounds

NOTE-

  interval for freestyle changes:

  3 @ 1:05

  3 @ 1:00

  3 @ :55

    *3 @ 1:00

    *3 @ :55

    *3 @ :50

 *for the 75 fast FAD in the 2nd half of the set, that can be choice but no free

Check HR when you can throughout the set.

After #24...

100 easy choice, then put fins on

With fins,

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

  1-3, free; 4-6 choice no free (one stroke); 7-9 choice different from 4-6 (can be kick, or IM, etc)

Warmdown as needed before you get out. Do an excellent job with your HW tonight & get excited for the SCY champs meets. Be sure to think about your entries for the AMS Age Group Champs (one day only if racing in RVA) and the Shamrock Meet in RVA. Tomorrow at MOON, have a great day!

Tuesday, February 10, 2026- written for SCY (MOON Site training at Montour Site)

1 x 600- 300/200/100

1:00 rest

With fins, 

  16 x 25 in sets of 4-

   1-3, breast pull free kick drill @ :30 (wide press then fast back to the front)

   #4- fast udk @ :20

Check HR, then take fins off

3 times through:

  2 x 75 @ 1:10- go 25 swim fly build/50 swim breaststroke, desc 1-2

  2 x 150 swim backstroke @ 2:15 as follows:

   #1, go 75 smooth/75 add kick, get time

   #2, swim how you'd like, but faster than time from 1st 150

  No rest between rounds

  Check HR after 3rd round, then 50 easy

  1:00 rest

4* rounds of:

  50 kick @ :55

  25 kick @ :20

  50 kick @ :50

  25 kick @ :20

  50 kick @ :45

  25 kick @ :20

  25 easy kick @ :40

  100 kick fast for time (different by round) @ 2:30- who can break 1:15?!? Under 1:10!!?!!

  250* swim free, go 150 cruise/100 add kick & go; get time

*in rd2, go 300 swim (150 cruise/150 add kick)

*in rd3, go 350 swim (150 cruise/200 add kick)

*in rd4, go 400 swim (150 cruise/hand touch-check clock/250 add clock, get time for last 250

*For the actual kick:

 *rd1, w/bds free kick as written (Broken 100 kick wbds is 25/50/25, all @ :10 rest)

 *rd2, w/bds breast kick- add :05 to each interval (Brkn 100 kick breast w/bds, 2 x 50 @ :10r)

 *rd3, kick on back as written (free kick); Brkn 100 kick is free kick on back, 75/25 @ :10 rest

 *rd4, w/bds free kick as written (Brkn 10 kick is 25/50/25 free kick w/bds, @ :10 rest)

1:00 rest after each round, out & back easy if you'd like

AMRAP-

Until 7:53p...

  4 x 25 swim choice, race @ :35

   50 easy choice kick on back @ 1:10 (half of each length is UDK)

  4 x 25 swim choice race @ :30

   50 easy choice kick on back as above @ 1:15

  4 x 25 swim choice race @ :25

   50 easy choice kick on back @ 1:20

Change stroke on the 25's from round to round

No rest between rounds

At 7:53p-

  3 x 100 drill/kick by 50's @ 1:45

Check HR

Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Let me know if you have any questions about your entries for the last two SCY meets. Tomorrow we're back at Cornell, then Thursday up at MOON. Have a great day!

   

Monday, February 9, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

Great job racing this weekend!

12 x 75 in sets of 4 @ 1:15-

  1-2, drill/kick/drill by 25's

  3-4, swim/kick/swim by 25's

Go free/no free/choice by rounds of 4.

1:00 rest, check HR

30min swim/20min pull/10min kick, all @ 2:00 rest

1:00 rest, check HR

Fins drilling- 

  Talk about breaststroke press (and pullouts)

Work on breaststroke pullouts, they need to be more explosive/deeper/further from the wall

Talk about the meet:

  Best swim/least-best swim/what can you do differently or better to reach your goals

Warmdown as needed before you get out. Be sure to talk to your parents about the last couple of meets for SCY (AG Champs for one or two events and then the Shamrock Meet in Richmond, VA. REMEMBER, we're at Montour tomorrow (5:30-8p). Have a great day!

Friday, February 6, 2026- written for SCY (MOON Site training at Montour w/Montour Site, 5:30p)

Not sure what the lanespace will be for today, but try to get this in:

FULL MEET WARMUP

Check HR/1:00 rest, then...

8 x 75 odds/evens as follows:

  odds, swim freestyle br3 or 4/2 @ 1:00 (50/25)

  evens, swim-kick-swim faster by 25's in MRS (no free) @ 1:20

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

  25 swim MRS (no free), 50 swim long & strong free, 25 kick on back (fast udk)

6 x 50 swim free br3 or 4/2 @ :40 (@ :45 if needed), hold faster avg by 2's

16 x 25 in sets of 4-

  1) swim 200 setup @ :25

  2) swim max effort @ :35

  3) swim race pace (15y), then 10y fast udk to the end @ :45

  4) udk on stomach AFAYCG, then skulling to the end @ 1:00

Change strokes by round, don't go all free

Check HR

Do some starts and fast breakouts (4 or 5 if possible) before you warmdown, then go a 

350 warmdown- odd 50's easy on your back/even 50's drill- nothing sloppy

Get excited to race this weekend and let me know how the meet is going. We'll miss having you all at the meet in Michigan, hopefully next year you can join us. Thank your parents for driving you all over the PGH & have a great day!

Thursday, February 5, 2025- written for SCY (MOON Site training at SF with Montour Site)

Meet Warmup

1:00 rest

Anybody racing tomorrow (1650) does the following:

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

4 x 75 swim-kick-swim faster by 25's @ 1:15, same stroke as 50's

1 x 200 swim, 100 cruise/100 add kick

Check HR, then 1:00 rest

4 x 75 @ 1:15, 50 swim/25 drill (choice)

4 x 100 swim/kick by 50's @ 1:40, desc 1-2's (change strokes if you'd like for 3-4)

2 x 300 choice @ :15 rest (can be pull, swim free or swim IM)

Check HR, then 1:00 rest

4 x 100 swim free br3 or 4/2-

  1 @ 1:25, strong/even br3 or 4/2

  2 @ 1:15, smooth/add kick by 50's

  3 @ 1:20, strong/even by 50's

  4 @ 1:10, smooth on the way, giddyup the kick on the 2nd 50

Check HR, then continue right into...

4 x 150 @ :10-:15 rest...

  odds, swim free or back desc 50's 1-3 to WYC

  evens, swim 100 IM/50 kick- smooth & long on #2, faster but not sloppy on #4

3 x 400 @ :15 rest-

  odds, 150 cruise/50 move (free)

  #2, pull free w/choice equip

Check HR again, then 1:00 rest

With fins, finish up with...

2 rounds of:

4 x 25 swim @ :30 (odds, fast feeling easy/evens max effort)

50 drill @ 1:00

4 x 25 swim as above, @ :40

50 choice @ 1:30- can be drill, kick, race for time, 25 udk/25 skulling, etc...

No rest between rounds

4 x 25's from a dive (swim back easy)

Warmdown as needed before you get out. Do an excellent job with your HW tonight, even if you aren't going to school tomorrow. Thank your parents for getting you to workout today and be sure to bring your water bottle to the meet. Get excited to race this weekend!

Wednesday, February 4, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

3x:

  2 x 100 @ 1:40, go 25 drill/50 kick on back/25 drill

  6 x 25, odds/evens-

   odds, swim build to race pace @ :25

   evens, fast udk AFAYCG to the breakout, then skulling @ :35

  1 x 150 swim/kick on back/swim faster by 50's

  Check HR after each round

  Go free/no free/choice by round

50 x 50 @ :50 in sets of 10 as follows:

  1-10, swim free br3 or 4/2, hold strong/even avg

  11-20, swim IM order by 25's, fast turns throughout

  21-30, your choice- pick one thing to work on, but nothing sloppy

  31-40, swim IM by 25's, fast breakouts & finishes

  41-50, swim free br3 or 4/2- swim as you feel, but don't get sloppy

Check HR when possible

NOTE: distance (MP) swim as you feel throughout, can swim goal pace as you'd like

1:00 rest

With fins, four rounds of:

  4 x 25 swim desc 1-2 (@ :30), 3-4 (@ :40) to max effort

  1 x 50 race max effort (same stroke as 25's), get time @ 1:20

  2 x 25 race (swim, same stroke as 25's) @ :10 rest, be faster than 50 time

  Change stroke from round to round

Finish up with...

  600 pull w/choice equipment- can change equip by round

  Mix it up as you go: desc 200's, neg split each 200, or 150/50, then 100/100, then 50/150

Check HR

Warmdown as needed at 8p. Do an excellent job with your HW tonight and thank your parents for getting you to workout today. REMEMBER, tomorrow we're at South Fayette, EARLY: 3-5:15p.

Get excited to race this weekend in Michigan & have a great day!

  

Tuesday, February 3, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

3x:

  200 @ 3:20- go dr/sw by 25's (150), last 50 kick on back, focus on udk's

  200 @ 3:00- go 150 swim (desc 50's 1-3), last 50 kick w/boards (fast/mod by 25's)

  No rest between rounds.

  Go free/no free/choice by round

3* times through:

  75 free br3 or 4/2 @ :55 (50 smooth/25 add kick)

   50 dr-k by 25's @ :55

   50 sw-k by 25's @ :50

   50 all swim @ :45

 125 swim free br3 or 4/2 @ 1:30 (go 75/50, then 50/75, then 25/100 by round)

 *50's change by round: go 1/1/1 in 1st rd, then 1/2/2 in rd2 and 1/2/3 in rd3

Check HR after each round

After 3rd rd, get right into...

150 drill/skulling by 25's

1:00 rest

Two options today (pick one):

DISTANCE-

  33 x 100 in rounds of 3...

   1) swim smooth/add kick by 50's @ 1:10

   2) swim at mile goal pace @ 1:10

   3) swim faster than pace/2nd gear by 50's @ 1:20 (can be @ 1:30 if needed)

  Check HR throughout set (#9, 15, 24, something like that) and after #33

  After #33...

  75 easy choice

  1 x **** fast from a dive (pick something, your choice)

1:00 rest

1 x 900 pull w/choice equipment, desc 300's to WYC (diff equip for each 300)

(Finish with fin set below)

NOTE: we did not get to finish this set; instead went...

             900 pull and then 75's @ 1:00 (50 swim smooth/25 drill)

STROKE/IM-

8* rounds of:

  4 x 25 swim in MRS @ :45/:25/:25/:45 (by 25's), max effort here

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

  50 swim MRS at 200 goal pace @ :50

  50 swim MRS at 200 goal pace @ :40

  25 swim MRS faster than pace @ :40

  Check HR/75 dr-k-dr by 25's

NOTE: 50's are same stroke as 25's

 *change stroke for 25's/50's if you'd like for rounds 5-8

  After rd4, 200 easy choice, then...

  400 IM for time FAD for Max (birthday swim!)

  After rd8, 200 easy choice then...

  1 x **** fast from a dive (your choice, can be free or IM, pick something)

1:00 rest

With fins, everybody together:

AMRAP-

  6 x 25 @ :30, odds swim smooth & fast (90%); even swim max effort

  1 x 50 @ 1:30, swim same stroke as 25's- race your teammates here!

At 8p...warmdown 250 (odd 50's choice on back/even 50's skulling).

Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout. Start thinking about your races this weekend, you'll need to be aggressive in prelims. Tomorrow back at Cornell (speedwork), then Thursday is at SF (early, 3p). Have a great day! 

Monday, February 2, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

2x:

  2 x 100 dr-k-dr-udk by 25's @ 1:40

  4 x 50 sw/k by 25's @ :50 (same as 2 x 100 above), desc 1-3/4

  1 x 350 swim- go 200 strong/even free, then 150 IM (50 of each); desc by rd

  Check HR after each round

  1st rd is free (100's & 50's), 2nd rd no free, but only 1 stroke

  After 2nd round...

9 x 100 in sets of 3, all @ 1:40-

  1) 25 kick fast wbds, 50 kick on back, 25 kick breast wbds

  2) 50 kick fast wbds, 50 kick on back

  3) 75 kick fast wbds, 25 choice kick wbds

Check HR after #9, then 50 easy

1:00 rest

3 times through:

  6 x 25 kick w/boards (odds/evens)-

   odds, 15y max effort/10y easy @ :30

   evens, all max effort @ :20

  1 x 150 swim free br3 or 4/2 @ 1:50, go 75 smooth & strong/75 add kick

  1 x 175 swim free br3 or 4/2 @ 1:50- JMI, but don't get sloppy

  Check HR/easy back to the shallow end

  2* x 50 kick max effort for time w/boards @ 1:00

  Check HR/get water/50 easy

  NOTE: go 4 x 50 kick max effort @ 1:05 in rd2; go 6 x 50 kick max effort @ 1:10 in rd3

  (25 kick w/boards in 2nd round are all on back, focus on explosive udk's to the breakout)

Until 8p...

AMRAP-

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

  Put fins on...

  8 x 25 swim @ :30-

   odds, swim 90% effort (smooth, but fast)

   evens, swim max effort)

  :30 rest

  1 x 100 swim max effort (same stroke as 25's above), get time (target best SCY time) @ 2:00

  1 x 50 kick on back- goal is faster than half your time from the 100 race above @ 2:00

Check HR after each round

No rest between rounds

Warmdown a 250 at 8p (odd 50's kick on back/even 50's drill). Do an excellent job with your HW tonight & get excited to race this weekend in Michigan. Thank your parents for getting you to workout this afternoon, have a great day!

Saturday, January 31, 2026- written for SCY (MOON Site training at SF w/Montour Site)

Another rough day at SF- we only had two lanes, no backstroke flags and the water was cloudy.

We got some kicking in after warmup, then a long pull.

We got out at 11:30a and had an in-depth "championship-meet review."

Friday, January 30, 2026- written for SCY (MOON Site training at SF w/Montour Site)

We wound up having just two lanes this afternoon, we all had to do the same workout.

After warmup, we did some speedwork; we finished up with:

2 x broken 200's (100/:15 rest/50/:05 rest/50)- same stroke for both

2 x broken 100's (50/:10 rest/25/:05 rest/25)- same stroke for both

Warmdown as needed before you get out. Dress for the weather, thank your parents for getting you to workout this afternoon and get excited to race next weekend in Michigan. Have a great day!