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

1 x 600- 300/200/100

1:00 rest

12 x 25 in 4's-

  1-2, stroke drill @ :30

  #3, swim build to race pace @ :30

  #4, fast udk to 10y/sprint your face off (10y)/coast last 5y

2 x 200 @ :15 rest, go swim/kick by 25's & desc 50's 1-2's

Check HR

12 x 50 in sets of 4-

  1) all drill @ :55

  2) drill/kick by 25's @ 1:00 (build kick)

  3) kick w/bds @ 1:05- go 5y max/20y easy

  4) swim smooth & even free br3 or 4/2 @ :45

2 x 300 @ :15 rest-

  100 swim smooth & long free br3 or 4/2

  100 swim/kick by 25's in MRS (no free)

  100 swim smooth & long free br3 or 4/2

Check HR

12 x 75 in 4's-

  1, go dr-k-dr by 25's @ 1:15

  2, go sw-k-sw faster by 25's @ 1:10 (same stroke as #1)

  3, swim free br3 or 4/2 @ 1:05 (50 long & strong/25 add kick)

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

2 x 400 @ :15 rest

  odd 100's swim IM

  even 100's swim/kick choice by 25's, no free

Check HR

STROKE/IM-

  3 x 25 race from a dive (include breaststroke to work on pullouts)

  250 easy choice warmdown

DISTANCE-

  (racing the 1000 tomorrow)

  12 x 50 swim as follows-

    1-2, no free/choice by 25's @ :50

    3-4, swim smooth free @ :40

Check HR, then warmdown as needed

Do an excellent job with your HW tonight- be sure to bring plenty of work with you to the meet so you don't fall behind. Be sure to thank your parents for getting you to workout today and get excited to race this weekend in Richmond- see you at the meet!

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

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

  8 x 25 stroke drill @ :30- for breaststroke, go free kick & use paddles

   Rd1, #3-5-7 are fast udk

   Rd2, #3&6 are fast udk @ :20

  2 x 50 kick on back desc 1-2 @ :45

  No rest between rounds

  Change stroke for drill in Rd2

Fins off/50 easy after Rd2

2x:

  300- go 100 choice easy kick on back (fast udk's)/100 swim smooth IM/100 kick choice

  3 x 100 swim as follows-

   1) swim IM @ 1:25, strong

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

   3) swim free br3 or 4/2 @ 1:40, faster than #2

Check HR after each round, then out & back easy

After Rd2, get right into...

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

1:00 rest

Two options today...

DISTANCE-

  3 rounds of...

   2 x 75 sw-k-sw by 25's, some sort of IM @ 1:05 (can be @ 1:10 if needed)

   9 x 50 swim free, dif by round:

    Rd1 @ :45, go 2 cruise/1 at mile goal pace

    Rd2 @ :45, go 1 cruise/2 at mile goal pace

    Rd3 @ :40, go 3 at mile goal pace/3 choice/3 at mile goal pace

   1 x 250 pull free w/choice equip, get time & desc 1-3 to WYC

  Check HR after each round then 50 easy

1:00 rest between rounds

After Rd3...

3 x 25 from a dive working a fast breakout & race pace tempo

Until 7:50p, finish up with...

150's swim @ :10-:15 rest, go odds choice/evens no free (as you feel)

STROKE/IM-

  3 times through:

   1 x 200 @ 3:15- swim 50 free/50 in MRS (no free), deep end of the pool is fast

   4* x 50 swim smooth choice @ :45

    *#4 is swim at 200 goal pace in MRS @ :50

    *Rd2, go 5 x 50 (1-3 smooth choice @ :45, #4-5 swim at 200 gp in MRS @ :50)

    *Rd3, go 6 x 50 (1-3 smooth choice @ :45, #4-6 swim at 200 gp in MRS @ :50)

    2 x 25 kick w/boards @ :40, go 10y AFASCG/15y smooth & easy

Check HR after each round, then 50 easy

After Rd3, 100 easy dr-k-dr-skulling by 25's

With fins...

16 x 50 in sets of 4 as follows-

 #'s 1-3, swim desc to max effort @ :50/:55/1:00 (by 50)

 #4 @ 1:05, go fast udk/drill by 25's

  No rest between rounds of 4

  Change stroke after each round of 4

Fins off after #16, then go 1 x 75 easy choice drill

Finish up with...

  3 starts/fast breakouts

Warmdown as needed before you get out. Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today. Make sure you are hydrating throughout the day (keep your water bottle with you!), get some extra sleep if you can- and no trampoline competitions until after the meet. Tomorrow we're back at Cornell, 5:45-7:45p. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins, 3 rounds:

  2 x 75 dr-k-dr by 25's @ 1:15

  6 x 25, various as follows-

   rd1, stroke drill (same as 75's) @ :30, #'s 3 & 5 are fast udk

   rd2, kick w/bds @ :35 (odds, build/evens max effort)

   rd3, swim fast (same stroke as 75's) @ :30, except #'s 3&5 are fast udk

No rest between rounds

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

1:00 rest

2x through:

  3 x 125 @ 1:50, go 50 swim choice/25 kick build/50 swim strong & even free br3 or 4/2

  3 x 75 @ 1:05 (@ 1:00 in rd2), go 25 swim MRS race pace/50 swim strong-even free

Check HR after each round, then out & back easy

3 times through:

  4 x 25 kick w/boards-

   odds, go 15y max/10y easy @ :30

   evens, all max effort kick @ :40

  1 x 100 swim @ 1:25, go 25 race MRS/75 smooth choice

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

  1 x 100 swim free at zero pace @ 1:25

  2 x 50 kick @ 1:00-

   #1, middle 25 is max effort (rest is easy)

   #2, kick fast for time

Check HR after 50 kick fast, then 50 easy

With fins:

  24 x 25 in sets of 4- "the usual"

   go 1-4 @ :30

   go 5-8 @ :40

Change strokes after every 8 x 25's

Take fins off after #24, then 75 easy drill/choice/drill

From a dive-

  3 x 25 race, any stroke

Finish up with...

  1 x 450 pull free w/choice equip (mix it up if you'd like, but nothing sloppy)

Warmdown an additional 200 if needed. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Start thinking about your races this weekend- and make sure your water bottle is permanently attached to you, sip from it every ten minutes! Tomorrow we're at MOON, 5:45-8p. Have a great day!

Saturday, March 21, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15, go drill-sw-drill by 25's (choice stroke)

  ...put fins on

W/fins, 8 x 25 choice drill in MRS (no free) @ :30 (3/5/7 are fast udk)

  ...take fins off

4 x 75 @ 1:10 in MRS (same as 25's above), go sw-dr-sw faster by 25's

  ...put fins on

W/fins, 8 x 25 choice drill fly or breast (pick one) @ :30 (3/5/7 are fast udk @ :20)

  ...take fins off

4 x 75 swim IM @ 1:05, desc 1-2's

Check HR, then get right into...

12 x 50 in 4's as follows-

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

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

  4, swim free as above @ :40- faster avg

Check HR, then...

150 choice-skulling by 25's

1:00 rest

Two choices today...

DISTANCE-

3 rounds of:

  2 x 75 swim IM @ 1:10, desc 1-2 (50 of one stroke, can be diff by round)

  100 swim free br3 or 4/2 @ 1:10, JMI

  100 swim free br3 or 4/2 at zero pace @ 1:20

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

  1* x 75 swim faster than goal pace

  Get right out, hop up on blocks...

  25 choice fast from a dive (can be swim any stroke, udk, or even kick- your choice

  Check HR, then...

  300 pull w/choice equip

*in rd2, go 4 x 75 swim at goal pace @ 1:05 then 1 x 50 faster than goal pace

*in rd3, it's your choice (4 x 50/75 or 4 x 75/50)

After 3rd round...

3 x 75 swim smooth @ 1:05, then...

1 x *** your choice fast from a dive (your choice, think of something: 150, 275, etc...)

MP- went a broken 275 (75/75/75/50), went 43.9/45.2/45.0/28.4 for 2:43.5 total

STROKE/IM-

Went a broken 150 after warmup (75/50/25) in MRS and logged their time

Then...

3 times through:

  3 x 50 sw/k by 25's in MRS @ :50, desc 1-3 to WYC

  100 swim free br3 or4/2 @ 1:10, JMI

  100 swim zero pace @ 1:20

  3 x 50 swim in MRS @ :10 rest, add up 50's for total 150 time (compare to brkn 150 above)

  Check HR/50 easy between rounds

  After 3rd round...

450 pull choice equip, desc 150's 1-3

1:00 rest

Finished with...

1 x 75 race choice from a dive

Warmdown as needed before you get out. Do an excellent job with your HW this weekend, be sure to thank your parents for getting you to workout this morning & get excited to race next weekend in Richmond. Watch your email for the schedule next week (no drylands) and rest up this weekend. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins,

  18 x 25 in sets of 6-

   1-2, drill @ :30

   #3, fast udk @ :30

   4-5, swim @ :30 (#4 build, #5 max effort- get time)

   #6, max effort udk @ :45, goal is faster than time from last 25 swim (#5)

Go free/choice, no free/fly by round

Check HR after #18/fins off

1:00 rest

13 x 100 odds/evens as follows-

  odds, swim/kick by 50's in MRS @ 1:30, straight descend from 1-7

  evens, go 50 drill/25 swim dps/25 kick build @ 1:40

Check HR after #13, then...

150 kick/skulling by 25's

1:00 rest

4 rounds-

  150 swim free br3 or 4/2 @ 1:50 (odd rounds go 100/50; even rounds go 75/75)

  100 swim free br3 or 4/2 at zero pace @ 1:20

  No rest between rounds

  Check HR after rd4/50 easy

1:00 rest

With fins, 5 times through:

  2 x 25 @ :30- go build/max by 25's

  1 x 25 drill (same stroke) @ :30

  1 x 50 race (same stroke as 25's) @ 1:30- goal is faster than best SCY time

  No rest between rounds

  Change stroke from round to round

3 rounds of:

  300 pull w/choice equip

  :20 rest

  2 x 25 kick w/boards @ :10 rest, go build/then 15-10 by 25's

  Check HR after each round

Finish up with...

  4 x 25 race from a dive, change strokes as you'd like (#4 can be all easy FAD)

Warmdown as needed before you get out. Do some HW tonight and thank your parents for getting you to workout today. REMEMBER, tomorrow morning we are EARLY at Moon (7:15a). Get excited to race next week at the Shamrock & have a great day!

Thursday, March 19, 2026- written for SCY (MOON Site training a Moon HS)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15, go dr-k-dr by 25's (build the kick)

3 x 150 @ 2:20, swim MRS/choice by 25's; desc 25's MRS (choice is strong)

Check HR, then...

3x:

  3 x 50 swim IM order by 25's @ :50, fast turns (sw-k in rd2; choice in rd3)

  3 x 50 swim MRS desc 1-3 to fast @ 1:00 (desc 1-2/3 in rd2; all fast in rd3)

  No rest between rounds

  Check HR after rd3, then 1:00 rest

3 times through:

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

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

  *add 1 x 75 in each round

  No rest between rounds; after 3rd rd, check HR then get right into...

150 choice/skulling by 25's

1:00 rest

Two options today...

DISTANCE-

 (Go 350's free pull w/choice equip)

3 x 450 @ :20 rest-

  1) swim free, get time

  2) 3 x 150 IM (can be 75's, desc 1-2 in each 150), get time

  3) swim free faster than #1

  Check HR/50 easy

1:00 rest

3 x 350 @ :15 rest-

  1) swim free, get time

  2) swim IM (100 IM-25 drill-100 IM-25 drill-100 IM, desc 100's IM)

  3) swim free faster than #1

  Check HR/50 easy

1:00 rest

3 x 250 @ :15 rest-

  1) 250 swim free, get time

  2) 250 IM, go 100 swim IM/25 kick, desc 1-2

  3) swim free faster than #1

Check HR/200 easy choice

1:00 rest

If there is time, w/fins, finish up with...

175's swim desc 1-2's @ 2:30, change stroke by 2's

(If not...3 or 4 x 25 from a dive, just trying to break out fast & get into race pace tempo)

STROKE GROUP-

3 rounds of:

  2 x 50 drill in MRS @ 1:00

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

  3 x 25 race pace in MRS @ :30

  3* x 50 swim at 2nd 50 split of 100 goal time in MRS @ :50

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

 *in rd2, go 4 x 50 @ :55, and in rd3 go 5 x 50 @ 1:00

After rd3...

1 x 450 pull w/choice equipment, desc 150's 1-3 (can change equip by 150)

1:00 rest

Until 4:55p, finish up with...

With fins...

AMRAP-

2 x 175 swim w/fins @ 2:30, desc 1-2 to max effort

 Change stroke by 2's

Warmdown as needed 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're at Montour tomorrow (5:45-8p) and then EARLY on Saturday Morning here at Moon (7:15-9:30a). Have a great day!

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

1 x 600- 300/200/100

1:00 rest

3x:

  2 x 100 dr-k by 25's @ 1:40

  3* x 50 sw-k by 25's @ :50, desc 1-2

  *Go rd1 free, desc 50's 1-3

   Go rd2 MRS stroke (5 x 50), desc 1-3/4-5

   Go rd3 choice (one stroke, 7 x 50), desc 1-3 then 4-7 strong/even free @ :40

With fins:

  16 x 25 @ :30 in sets of 4-

   1-3*, drill in 4th best stroke (no free)

   #4, max effort udk- goal is to be under :15

   *last round drill 25's can be your choice (only one stroke)

Check HR after #16, then fins off and get right into...

150 choice/kick by 25's

1:00 rest

5 times through:

  2 x 75 sw-k-sw faster by 25's @ 1:10 (odd rds 4th best stroke/even rds choice)

  1 x 100 swim IM @ 1:20, strong/smooth

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

  1 x 75* swim fast IM from a dive, get time

   *75 IM is diff by rd-

    Rd2&4, go 125 IM: start with 4th best stroke & finish with 4th best stroke

    Rd3, go 175 IM: straight 200 IM but skip the last 25 free

    Rd5, finish with 75 IM (same as rd1)

Check HR after each round/out & back easy

With fins, finish up with...

AMRAP-

  4 x 25 swim max effort @ :30 (one stroke per round), SYFO

  1 x 25 drill @ :40 (same stroke as 1-4 above)

  1 x 50 swim blast- same stroke as 25's, get time; goal is 50 SCY best time or faster

Change stroke from round to round

Warmdown as needed before you get out. Remember, we're at Moon HS tomorrow EARLY (2:45-5p). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Start thinking about your races for next week & get excited to wrap up the SCY season. Have a great day!

Tuesday, March 17, 2026- written for SCY (MOON Site training at Moon HS, early 2:45-5p)

1 x 600- 300/200/100

1:00 rest

With fins, 4x:

  4 x 25 drill @ :30 (fly pull free kick in rds1/2; breast pull free kick rds3/4)

  2 x 75 swim-kick-swim faster by 25's @ 1:15 (same stroke as 25's drill above)

Check HR, then fins off

8 x 100, odds/evens as folows:

  odds @ 1:40, go dr-k-dr-sw in MRS (no free)

  evens @ 1:25 swim free br3 or 4/2, 50 smooth/50 add kick (desc 2nd 50 1-4)

Check HR after #8, then get right into...

150 choice/skulling by 25's

1:00 rest

Two options today...

STROKE GROUP-

6 rounds:

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

  100 swim free faster @ 1:20

  3 x 50 swim at 200 goal pace (MRS, no free) @ :50

  25 easy, get out...

  1 x 75 race from a dive (same stroke as 50's gp), max effort here

  Check HR/50 easy

  1:00 rest between rounds

  300 easy pull after 3rd round

After 6th round...

125 drill/choice by 25's/get out for...

  BROKEN 150 (MRS), 3 x 50 @ :10 rest

  Or...

  BROKEN 175 (75 in MRS/100 IM done as 2 x 50), go 75/:15 rest/2 x 50 @ :10 rest

  Or...

  175 race from a dive (MRS or Free)- straight race, yo!

DISTANCE-

3 times through:

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

  100 swim IM @ 1:30, smooth & strong, focus on turns & udk's

  100 swim free br3 or 4/2 @ 1:15

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

  1 x 75 swim faster than goal pace

  Get out for...

  25 race from a dive, think "finishing speed" here (chaos!)

  Check HR

  300 pull w/choice equip

  *rd2, go 8 x 50 swim gp @ :40

  *rd3 go 10 x 50 swim gp @ :40

With fins, finish up with...

AMRAP-

  5 x 25 @ :30 (odds are half fast 1/2 easy; evens all swim fast)

  :15 extra rest

  1 x 75 @ 1:30 race for time, faster than what you went on 75's above (but, can be diff stroke)

Warmdown as needed before you get out

Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout early today. Tomorrow back at Cornell @ 5:30p (Thursday back here at Moon, 2:45p). Have a great day!

Monday, March 16, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

4 x 125 @ 2:00- 50 drill/25 fast udk/50 choice

6 x 75 @ 1:20, go swim-kick-swim faster by 25's (change stroke by 2's)

Check HR, then...

150 kick/choice by 25's

1:00 rest

4 times through:

  100 swim/kick by 50's @ 1:40*, no free

  125 swim free br3 or 4/2 @ 1:40* (75/50)

  75 swim IM smooth & strong @ 1:20

  6 x 25 kick fast @ :30 w/boards (#3-4 on back, go halfway udk)

  Check HR after each round/:30 rest between rounds.

4 rounds:

  4 x 50 swim strong/even free br3 or 4/2, #3 is @ :35

  75 @ 1:20, go 25 kick wbds fast, 50 swim cruise

  75 kick fast for time @ 1:20, get time then right into...

  50 easy choice @ 1:00, then...

  MYSTERY SET

  (Mystery Set is some sort of broken kick, diff by round)

  50 easy between rounds (300 easy pull choice equip after rd2)

Finish up with...

 Work on starts/breaststroke pullouts

Warmdown as needed before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout this afternoon. Remember, tomorrow we are EARLY at Moon HS (2:45-5p). Have a great day!

Saturday, March 14, 2026- written for SCY (MOON Site training at SF w/Montour seniors)

After warmup with Montour seniors...

With fins, 4 rounds:

4 x 25 swim max effort @ :25

:20 rest

1 x 150 race (same stroke as 25's), get time

1:00 rest

4 x 25 swim max effort @ :25 (same stroke as first 4 x 25/150)

:20 rest

Your Choice: 

  2 x 75 swim @ :15 rest 

   or 

  3 x 50 swim @ :10 rest (same stroke as 25's/150/25's)- 

  *goal is to be faster by :02 (75's) or :03 (50's)2 than your 150 time

100 easy choice/kick by 25's after each round

After 4th round...

450 pull choice equip- mix up equipment by 150's

1:00 rest

6 x 50 swim/kick by 25's (no free) @ :50, desc 1-2's to WYC

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

1 x 50 kick w/boards max effort, get time (@ 1:30)

6 x 50 swim IM order by 25's @ :45, fast turns/udk's throughout

4 x 50 swim strong/even free br3 or 4/2 @ :40- faster avg than prev round of 4

1 x 50 kick max effort w/boards @ 1:30

10 x 50 swim strong/even free br3 or 4/2 @ :40, fastest avg of the day

:20 rest

1 x 50 kick max effort w/boards, fastest of the day

Check HR/50 easy

1:00 rest

450 swim desc 150's 1-3 to WYC (hand touch at 300, check clock)

1:00 rest

Finish up with...

4 x starts from a dive (as explosive as possible to the breakout)

1 x 50 choice from a dive for time

Warmdown as needed before you head out. Do an excellent job with your HW this weekend and be sure to thank your parents for getting you to workout this morning. Start thinking about your races in Richmond, less than two weeks until we race! Have a great day!

Friday, March 13, 2026- written for SCY (MOON Site training at Montour)

After warmup with Montour seniors...

2* times through:

  6 x 100 swim free br3 or 4/2 @ 1:15, go 2 @ zero pace/1 cruise

  :30 rest/hydrate

  14 x 50 @ 1:00-

   1 race max effort/1 easy

   2/1

   3/1

   4/1

Check HR after last fast 50 in each group

*50's swim fast in rd1- your choice (same stroke throughout); in rd2, no free (same stroke)

After rd2...

3 x 300 pull choice equip @ 4:10, desc 1-3 to fast; giddyup on #3

3 x 100 drill/choice by 25's @ 1:40

1:00 rest

In heats...

 4 x 75 race from a dive @ 4:00- pick one stroke (should be same as one round of 50's)

With fins, until 8p...

AMRAP-

4 x 25 swim max effort @ :25

:10 rest

1 x 50 race for time @ 1:30 (same stroke as 25's)

No additional rest between rounds

Chang stroke from round to round

Warmdown at 8p with a 250, drill/kick by 50's. Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today and remember- we're at SF early tomorrow morning (7:30-9:30a). Have a great day!

Thursday, March 12, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15- 50 drill/choice by 25's, last 25 kick wbds build

  go 2 free, 2 in MRS no free, last 2 your choice (one stroke)

3 x 150 @ 2:20- 75 swim smooth & long free, last 75 swim IM (desc 1-3 to WYC)

2x:

  4 x 100 @ 1:20-

   odds are swim strong & even free br3 or 4/2

   evens are 25 swim fast in MRS (no free), 75 choice

  4 x 50 swim strong/even free br3 or 4/2 @ :40, faster avg in rd2

  No rest between rounds

  After rd2, check HR then...

150 choice/skulling by 25's

1:00 rest

Two options today...

DISTANCE-

  3 times through:

  1 x 225 swim free br3 or 4/2 @ 2:45, go 150 smooth/75 add kick 

  1 x 225 swim free br3 or 4/2 @ 2:45 faster, go 100 smooth/125 add kick

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

  1 x 75* swim faster than goal pace

  Check HR/25 easy

  250 pull free w/choice equip, get time & desc 1-3 to WYC

*in Rd2, go 4 x 75 swim goal pace @ 1:05, then 50 swim faster than pace

  in Rd3, it's your choice (6 x 50/75 or 4 x 75/50)

After Rd3, finish up with...

With fins:

  4 x 25 swim fast @ :25

  :20 extra rest

  1 x 125 race for time @ 2:00

  4 x 25 swim fast @ :25

  :20 extra rest

  1 x 100 race for time @ 2:00, add time to 125

  4 x 25 swim fast @ :25

  :20 extra rest

  1 x 50 race for time, add time to 125/100 for 275 total

Warmdown as needed

STROKE/IM-

6 rounds of...

  75 swim free (50/25) @ :55

  75 swim free (25/50) @ :55

  :10 extra rest

  75* swim fast IM @ 1:20, get time

  50* swim 2nd gear free @ :50

  75 dr-k-dr by 25's @ 2:00

*in rd2, go 2 x 75/2 x 50; then in rd3 go 3 x 75/3 x 50

Check HR after each round

After rd 6...

300 easy choice

1:00 rest

Finish up with:

  BROKEN 200 IM from a dive (75-50-75, @ :10 rest)

  OR...

  175 race IM from a dive (skip last 25 free)

Warmdown as needed before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Remember, we're at Montour tomorrow night, 5:30-8p. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

4 x 100 @ 1:40- drill/choice by 25's

18 x 25 in sets of 6-

  1-6, go halfway swim fast/2nd half fast udk @ :35

  7-12, all kick @ :30 (go 1/2 fast udk 1/2 kick choice on surface)

  13-18, go halfway udk (build to breakout)/2nd half swim fast @ :35

Check HR, then...

3 x 200 swim free br3 or 4/2 @ 2:35, go 100 smooth/100 add kick; desc 2nd 100 to WYC

 7 x 50 @ :50-

  odds, swim/kick (by 25's) choice, desc 1-4

  evens, swim IM order by 25's, fast in/out of turns

3 x 200 swim strong/even free br3 or 4/2 @ 2:25

 7 x 50 odds & evens as follows-

  odds, swim MRS (no free) @ :50, desc 1-4 to fast

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

Check HR, then get right into...

150 choice/kick on back by 25's

1:00 rest

3 times through:

  100 swim zero pace free br3 or 4/2 @ 1:25*

  3 x 50 swim in MRS at 200 goal pace @ :10 rest (all @ 2:30)

  100 swim zero pace free as above

  4 x 50 swim MRS at 200 goal pace @ :50 (same stroke as 3 x 50)

  100 swim zero pace free as above

  5 x 50 swim MRS at 200 goal pace @ :50

  Check HR, then...

  After rd1, 2 x 350 pull or swim @ :15 rest, desc 1-2 (change equip from 1-2, ok)

  After rd2, 2 x 300 pull or swim @ :15 rest, desc 1-2, change equip from 1-2

  After rd3, 2 x 250 swim (no pull) @ :15 rest, desc 1-2 to max effort

  Check HR after each round/50 easy

*100 swim free at zero pace @ 1:25 in rd1; all @ 1:20 in rd2; all @ 1:15 in rd3

Warmdown as needed before you get out. Do an excellent job with your HW tonight & thank your parents for getting you to workout this afternoon. Think about any changes you'd like to make to your Shamrock entries & get excited to race in RVA. Have a great day! 

  

Tuesday, March 10, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

Late start today due to the lessons, so we'll have to giddyup after the warmup...

2 x 125 @ 2:00, go 50 dr-k (by 25's)/25 kick udk/50 dr-k (by 25's)

6 x 75 @ 1:10, sw-k-sw faster by 25's (#3-4 all kick @ 1:20 desc 1-2)

7 x 150 odds/evens as follows:

  odds, 100 swim IM/50 kick wbds @ 2:30, desc 1-4

  evens, all swim free @ 1:50, strong/even throughout

Check HR, then put fins on

With fins, 3 times through...

  6 x 25 drill @ :30

  2 x 50 kick fast @ :40*

   Rd1, drill is fly pull free kick

   Rd2, drill is breast pull free kick w/paddles

   Rd3, drill is choice (either same as Rd1 or Rd2)

  *50's kick get :05 faster by round

  Check HR after 3rd rd, then take fins off and get right into...

150 choice/drill by 25's

1:00 rest

4 rounds of:

  5 x 50 swim choice @ :45 (diff by round) 

   #4 is a 75 swim free br3 or 4/2 @ :55

  1 x 200 swim strong/even free br3 or 4/2 @ 2:30, get time

  1 x 225 swim free br3 or 4/2- goal is as close to your 200 time above as possible

  Check HR, then...

  50 @ 2:00- 25 easy choice/25 max effort udk FAD

  No rest between rounds

Check HR after each round/sip water, but stay on the 2:00 interval for the 50.

Warmdown as needed after Rd4. Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Tomorrow at Cornell, we'll get back to specific work. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

8 x 100 odds/evens as follows-

  odds, drill/kick by 50's @ 1:45

  evens, swim/kick by 50's @ 1:35

Go 4 free, 4 no free (one stroke for 5-6/7-8)

1:00 rest

All @ 2:00 rest...

  30 min swim (change strokes every 400 yds>>>okay)

  20 min pull (w/shnorkel, go 300 w/paddles & 300 without)

  10 min kick (100 on back/50 wboards)

16 x 50 in 4's...

  1-4, drill/kick by 25's @ :55

  5-8, swim choice @ :45

Check HR after #16, then...

25 all easy FAD

Talk about the meet-

  "Best/least-best/differently or better" talk

Warmdown as needed before you get out. Do an excellent job with your HW tonight and thank your parents for getting you to workout today. Tomorrow we're at MOON, 5:15p. Have a great day!

Friday, March 6, 2026- written for SCY (any MOON seniors NOT racing at AMS Champs today)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15, go breast kick on back/choice drill/choice kick on back by 25's

4 x 100 @ 1:40, 50 choice drill no free, 50 choice kick on back

6 x 50 swim DPS/drill by 25's @ :55

3 x 150 @ 2:30 (@ 2:40 if needed), go swim/drill by 25's, except middle 50 is choice kick

Check HR/1:00 rest

6 x 100 @ 1:40/1:30-

  odds, IM drill (by 25's) @ 1:40

  evens, swim 50 free, 50 no free @ 1:30

8 x 50 choice, go 4 @ :55, 4 @ :45

Check HR, then finish up with...

450 pull choice (can be free or back), change equip by 150's

Check HR again

Warmdown as needed before you head out. Enjoy your afternoon off today, keep your water bottle with you and sip every ten minutes. Get excited to race this weekend & have a great day! 

Thursday, March 5, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

3 rounds of:

5 x 50 drill/kick by 25's @ :55- can change drill, but only one stroke

3 x 150 swim/kick by 25's @ 2:30 (@ 2:40 if needed)- same stroke as 50's above

4 x 25 kick on back @ :35 (rd2 w/bds)- go half fast/half easy, focus on udk's

Check HR after each round, then 1:00 rest (not more than 1:00!)

Go rd1 free, rd2 no free, rd3 is choice

After rd3...

150 choice/skulling by 25's

1:00 rest

2 rounds:

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

  2 x 50 swim strong/even free br3 or 4/2 @ :45

  1 x 200 pull free w/choice equip

  Check HR, 1:00 rest between rounds

With fins, finish up with...

  16 x 25 in sets of 4-

   1-3, swim 1/2 fast 1/2 smooth @ :35

   #4 fast udk on stomach (only one breath) @ 1:00

   No rest between rounds of 4

   Check HR after #16, then fins off

Warmdown with a 350- go odd 50's choice/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. Make sure you have your water bottle with you throughout the day (sip every ten minutes) and get excited to race this weekend at Pitt. Have a great day!

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

1 x 600- 300/200/100

1:00 rest

8 x 75 as follows-

  1-2, go dr-k-dr by 25's @ 1:20

  3-4, go sw-k-sw faster by 25's @ 1:10

  Go 4 free, 4 no free (only one stroke)

Check HR, then 1:00 rest

4 x 50 swim strong/even free br3 or 4/2 @ :45

9 x 50 in sets of 3-

  1-3, swim IM by 25's @ :50, be fast in & out of the turns

  4-6, swim/kick by 25's in MRS (no free) @ :50, desc to WYC

  7-9, swim/kick by 25's in 4th best stroke @ :50, desc to WYC (@ :55 if needed)

2 x 250 pull free w/choice equip (can diff from 1-2) @ :15 rest, desc 1-2

Check HR/1:00 rest

1 x 200 IM swim/drill by 25's @ 3:10, build each 25 to race pace

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

3 x 50 swim/drill by 25's in MRS (no free) @ :55, giddyup the swim 

3 x 50 swim strong/even free br3 or 4/2 @ :40- faster avg than 1st 3 x 50

2 x 350 pull free @ :15 rest; choice equip, desc to WYC

Check HR/1:00 rest

With fins, 2 rounds of...

  5 x 25 swim smooth & long @ :25 (75-80%)

  1 x 25 fast udk @ 1:00- go AFAYCG

  5 x 25 swim strong @ :30 (85-90%)

  1 x 25 fast udk @ 1:30, AFAYCG

  5 x 25 swim giddyup @ :35 (faster than previous 5)

  Check HR, then...

  1 x 75 easy choice @ 2:00

  1 x 50 choice (can be swim, kick, combo of the two, etc...)- swim AYF

  Check HR, then 50 easy

1:00 rest between rounds

Finish up with...

Work on starts/breakouts in one lane, then assisted 25's with the cords in the other lane.

Warmdown with at least a 250 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, warmup tomorrow at Pitt is 4p, be on deck at 3:45p. For those of you NOT racing tomorrow, workout is at MOON, but a little later than usual: lessons go until 6:15p, so be on deck at 6p (no drylands) so you're ready to get in right at 6:15p. Workout will go for about an hour & a half tomorrow night. Get excited to race this weekend, have your water bottle with you continuously (sip every ten minutes) and have a great day!

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

1 x 600- 300/200/100

1:00 rest

3 x 150 @ 2:20-

  1) drill/kick by 25's

  2) drill/swim by 25's

  3) all swim, neg split each 50

5 x 50 swim/kick by 25's @ :50, desc 1-3 and 4-5; diff stroke 4-5, ok

7 x 100 odds & evens as follows:

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

  evens, swim straight 100 IM @ 1:30, desc 1-3 to WYC

Check HR/50 easy

1:00 rest

2 times through:

  4 x 25 kick wbds @ :35, desc 1-3 to max effort/#4 is easy (rd2 on back, ok)

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

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

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

   2 x 75 @ 1:10- go sw/dr/sw faster by 25's, no free; last 25 (2nd 75) is FAD

  Check HR, then 1:00 rest

After rd2...

150 choice/skulling by 25's

1:00 rest

3 rounds:

  4 x 50 swim MRS at 200 goal pace @ :50 (distance free go @ :40)

  Check HR after #4, then get right into...

  200* pull w/choice equip

  1:00 rest between rounds

  *go 300 pull after rd2 and 400 pull after rd3

With fins, finish up with...

8* x 25 swim @ :30-

  odds, 15y max effort (explosive breakout)/10y smooth

  evens- all swim max effort (think, "SYFO")

  *#8 is all easy

1 x 150 race for time (same stroke as 25's) @ 2:30/Check HR

Change stroke by round

In rd2, the 150 is a single 75 race @ 2:00

In rd3, the 75 is a single 50 race

Warmdown with a 250, go choice/something on your back by 50's. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Tomorrow we're back at Cornell, 5:30p (no drylands). Get excited to race this weekend, have a great day!

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

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

  2 x 50 drill/kick by 25's @ :55

  2 x 75 @ 1:15, dr-swim fast-dr by 25's

  2 x 25 @ :10 rest (all @ 1:10)-

   25 swim, RACE (max effort here)/:10 rest/25 fast udk

Go 1 rd free, 1 rd no free, 1 rd choice

Check HR after each round, but stay on the interval

After 3rd rd, check HR/take fins off, then...

150 choice/skulling by 25's

1:00 rest

4 rounds of:

  1 x 100 @ 1:45, 25k wbds build/:10r/50 swim strong & even free/25k wbds max effort

  1 x 75 @ 1:15, go 25k wbds (15y max/10y easy), then 50 swim IM order by 25's

  No rest between rounds

  Check HR after 4th rd, then 50 easy

  1:00 rest

3 times through:

  8 x 25 kick (diff by rd)

  1 x 250 swim free or back @ 3:20-

   Rd1, go 150 smooth/100 add kick

   Rd2, go 100/150

   Rd3, go 50 smooth- hand touch, check clock- then 200 go! Get time for 200

  1 x 50 kick max effort w/bds @ 1:30

  Check HR after each 50 kick.

  Stay on interval, no additional rest between rounds

25's kick by round-

 Rd1, w/bds odds are 15/10 @ :30 and evens are all max @ :20 (one kick, or 4/4)

 Rd2, kick on back (focus on UDK's) as above (one kick or go 4/4)

 Rd3, all partner kick (pushoff NASCAR-style)-

   odds are 15y max dolph/fwd ss/10y max breast kick @ :40

   evens are straight kick free RACE @ :30

Check HR after each round; 50 easy after 3rd round, then 1:00 rest

3x:

  1 x 75 in 4th best stroke @ 1:20, go dr-sw (build)-dr by 25's

  1 x 75 in 4th best stroke (same stroke) @ 1:10, go sw-dr-sw faster by 25's

  1 x 100 swim free br3 or 4/2 @ 1:15, smooth (AYF)

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

  No rest between rounds

  Can go choice stroke on 75's in 3rd round if you'd like

  Check HR after 3rd round, then go to the far end

Until 8p, finish up with...

In lane7...25's swim with resistance cord (get to far end, then sprint back- keep speed going)

In lane8...work on starts/explosive breakouts (odd 25's FAD), then swim back fast feeling easy

Warm down as needed at 8p. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Keep that water bottle with you throughout the day (sip every ten minutes), rest up when you can and get excited to race this weekend this weekend at Pitt. Tomorrow back at MOON, no drylands. Have a great day!

Saturday, February 28, 2026- written for SCY (MOON Site training at SF w/Montour Seniors)

1 x 600- 300/200/100

1:00 rest

Another rough Saturday: 

I originally wanted to go a set of 2 x 100 @ 5:00/3 x 75 @ 4:00/4 x 50 @ 3:00 (FAD),

and a short pace set for Distance; but we were only given two lanes to work with. And no flags.

So it goes...

This is what the combined groups wound up going:

3 x 200 @ 3:15- go 150 drill/swim, last 50 kick w/boards fast/easy by 25's

Go 1 free, 1 choice, 1 no free

Check HR/put fins on

With fins:

16 x 25 @ :35 in sets of 4-

  1 @ 70%, 1 @ 80%, 1 @ 90%, 1 @ 100%

Change stroke by 4's

Fins off/50 easy after #16

3 rounds of:

  2 x 75 @ 1:10, go 50 swim/25 kick wbds desc 1-2

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

Check HR after each round, then 1:00 rest

8 x 75 drilling @ 1:20 as follows:

  odds, freestyle- go fist drill/catchup drill/swim dps by 25's

  evens, choice no free same (50 drill/last 25 swim dps)

1:00 rest

3 times through:

  4 x 50 swim at 200 goal pace @ :50

  1 x 25 swim max effort (same stroke as 50's)

  Check HR, then right into...

  75 dr-dr-k by 25's

  1:00 rest between rounds

  Go at least 2 rounds in MRS, then last round your choice (but only one stroke)

After 3rd round...

1 x 900 pull w/choice equip- change equipment for each 300

Check HR

Warmdown as needed before you get out. Do an excellent job with your HW this weekend and take good care of yourself away from the pool (think, "hydrate-HW-rest"). Look for the schedule in your email tomorrow, we should be pretty straightforward for Mon-Wed, then Thursday we're at the meet- get excited to race! Have a great day!