# Swimming training log Exported 2026-10-15 · 277 entries · 2026-02-13 to 2026-12-06. Distances retain their original yards/meters unit. ## 2026-02-13 to 2026-02-14 · MEET · 2026 Senior Mets - Rating: 4/5 - Meet marker(s): 2026 Senior Mets ```text 200 Free Prelims 23.32 48.87 1:15.33 1:40.13 200 Free Finals 22.88 48.40 1:14.23 1:38.86 500 Free Prelims Only 23.59 49.72 1:16.61 1:43.91 2:11.33 2:38.77 3:06.16 3:33.53 4:00.93 4:26.73 ``` Notes: The 200 free which has been my main focus felt absolutely terrible. In the prelims, I tried to find some cruise/easy speed but never got into any sort of rhythym. Really poor from a technical perspective, but all good. Came back for finals, and body wasn't really used to two sessions. Bad week of sleep and recovery didn't help. Went out a little harder, but still couldnt find the right balance with how much legs to bring into it throughout. 500 Free went much better and I was closer to my potential there. I should probably still fine tune the walls and kick throughout that 150-450 range, but all good. Overall, not bad. ## 2026-02-15 · OFF · Off Day Notes: Watched Senior Mets instead of doing a light recovery swim. ## 2026-02-16 · SWIM · Aerobic type stuff - Distance: 4,900 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text warm up: 400/300 warm up #2: 4 x 75 on :60 6 x 50 on :50 - 2 k/2 dr/swim/2 swim 100 easy main set: 6x— 5 x 100 on 1:10 50 easy on 1:10 Rds. 1-4: Averaged ~59s Rd. 5: 56, 57s Rd. 6: 55, 57s, 53 warm down: 200 easy ``` Notes: Swim with Tom. Just getting back into things after Senior Mets. Never would have written this set myself after my shoulder type problems last month+, but happy to have done it and handled it well. Need to be able to physically complete this volume of work regularly. ## 2026-02-16 to 2026-04-30 · BLOCK · USMS Nationals Block - Training block(s): USMS Nationals Block Notes: Thesis: Train the 100 to take the 200 out faster. ## 2026-02-17 · SWIM · 50's on :40 - Distance: 3,050 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Warm up: 500 swim 4 x 100 - Scull/Swim 4 x 75 - Back 4 x 50 on :50 - Kick 100 float Main Set: 21 x 50 on :40 @ 27s - Meant to do 24 but arm fatigue set in Warm Down: 10 x 50 on :45 - Kick with fins ``` Notes: Long day on the computer before the swim Arm was hurting about 16-18 in Should have broken up the set more. Shoulder pre-hab before session + a few strides in hallway. ## 2026-02-18 · SWIM · Back with fins - Distance: 3,100 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Warmup: 400 swim 4 x 100 - scull/swim 4 x 50 - kick Main set: All back with fins 4 x 200 on 2:30 4 x 150 on 1:50 4 x 100 on 1:10 4 x 50 on :40 +30s between round 3/4/5/max kicks by round Warm Down: 100 easy ``` Notes: Been doing a large portion of my aerobic work back with fins to save arm for focused free work on other days. Tried to be disciplined on kick counts. ## 2026-02-19 · SWIM · 15 x 100s with Tom - Distance: 3,300 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Warm up: 8 x 75 on :60 12 x 50 on :50 - 4 kick/4 dr/sw/4 desc 200 easy Main Set: 15 x 100 on 1:30 @ 56.1, 55.8, 55.9, 55.9, 55.9, 55.9, 55.?, 55.7, 54.5, 54.5, 54.5, 54.9, 54.7, 54.5, 53.0 Misc: 100 easy Speed: 4 x 25 on :40 - u/w w. fins Warm Down: 4 x 50 float ``` Notes: Light gym before, shoulder half alive. Should be 54 or better on all fresh. ## 2026-02-20 · SWIM · 100 speed - Distance: 3,000 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 200 easy Main: 12 x 25 on :35 - 1 ez/1 fast 4 x 100 on 1:20 - Kick/Back w. fins rotating 50 easy 12 x 25 on :35 - 1 ez/2 fast @ 10.8s 4 x 100 on 1:20 - same 50 easy Warm Down: 100 float ``` Notes: Was planning on touching 200 pace work, but think I need to increase the frequency of sub 200 speed work this next training block. So I changed from planned 50s to 25s. ## 2026-02-21 · SWIM · AGUA Masters - Distance: 5,400 meters (LCM) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Warmup: 100 float 300 on 6:00 - swim 3 x 100 on 2:00 - kick with fins 6 x 50 on :55 - kick 3 x 100 on 1:40 - swim Pull: 300 on 4:45 3 x 100 on 1:40 6 x 50 on :50 - desc 1-4, 5 ez, 6 strong 100 easy Main: 3 x 150 on 2:20 - descend 1:45, 1:43, 1:40 2 x 100 on 1:40 - recovery 8 x 50 on :45 - strong @31-32 2 x 100 on 2:00 - kick (strong/easy) 3 x 150 on 2:10 - 100 moderate/50 strong Recovery: 100 easy Finale: 3 x 200 on 2:50 - pull 4x— 100 strong @ 59.99 on #4 50 easy on 2:30 Warm Down: 100 float ``` Notes: Idk, kinda shot. ## 2026-02-22 · SWIM · Mixed float SCM/SCY - Distance: 3,400 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 3x— 4 x 75 on :60 4 x 50 on :50 - kick 4 x 25 on :35 - 15m u/w strong, rest w/e 100 float Rd 1: Swim, reg. kick, fins Rd 2+3: Back w. fins 50 @ 19.6 - Fast Back! ``` Notes: Felt great in water except for shoulder fatigue. Just did some general mix work mostly with fins to save the arm. ## 2026-02-23 · OFF · Snow Day - Training block(s): USMS Nationals Block ## 2026-02-24 · SWIM · Mixed day - Distance: 3,200 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 200 easy All fins: 4 x 100 on 1:30 - back 8 x 25 on :30 - Kick w. Board, AR 4 x 75 on 1:10 - back 8 x 25 on :30 - * 4 x 50 on :50 - * 8 x 25 on :30 - * 4 x 25 on :30 - back 8 x 25 on :30 * @ 55s, 40s, 24s, 10s? ``` Notes: Good speed during warmup, bad feel in water. ## 2026-02-25 · OFF · Snow Day/Bad Sleep - Training block(s): USMS Nationals Block ## 2026-02-26 · LIFT · Lower body focus - Rating: 2/5 - Training block(s): USMS Nationals Block ```text Spin Bike - 5 min. 3x— RDL - 10 reps @ 30 lb. KB Goblet Squat - 8 reps @ 30 lb. KB BSS — 3 x 8 reps @ BW Back Extension - 3 x 15 reps @ BW Assisted Chin Ups - 3 x 5 @ lvl 14 assist ``` Notes: Introducing gym work again, trying to avoid serious DOMS. No plan or thought beforehand. ## 2026-02-26 · SWIM · General aeobic - Distance: 3,250 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Sauna: 12 minutes ```text 500 on 6:00 5 x 100 on 1:10 50 easy 400 on 5:00 4 x 100 on 1:10 50 easy 300 on 4:00 3 x 100 on 1:10 50 easy 200 on 2:30 2 x 100 on 1:10 50 easy 100 on 1:30 100 on 1:10 50 easy @ 59s on 100s ``` Notes: A few days since doing just classic aerobic freestyle work. Shoulder managed okay, but not back to normal yet. ## 2026-02-27 · SWIM · 50s @ 100 BES - Distance: 2,850 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Pre-set: 6 x 25 on :35 - mixed sprint 50 ez Main Set: 6 x 50 on 3:00 @ 23.3, 23.2, 23.1, 23.2, 23.1, 23.1 +50 easy Buffer: 5 x 100 on 1:15 - back w. Fins 4 x 100 on 1:20 - kick w. Fins 100 easy ``` Notes: Continuing to focus and emphasize 100 pace/speed work. Main set was intended to be 8 x 50, but 💩 ## 2026-02-28 · SWIM · 4/3/2/1 x 100s on 1:10 w. Tom - Distance: 3,650 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Sauna: 8 minutes ```text Warm up: 4 x 100 on 1:20 4 x 50 on :50 - kick 4 x 50 on :50 - dr/sw 8 x 25 on :30 - ez/fast 200 easy Pre-set: 8 x 50 on :50 @ 27.low to mid avg. 200 easy Main Set: 4 x 100 on 1:10 @ 55.7, 56.5, 56.8, 57.4 100 easy 3 x 100 on 1:10 @ 54.8, 55.3, 55.4 100 easy 2 x 100 on 1:10 @ 52.9, 54.6 100 easy 1 x 100 on 1:10 @ 48.9 200 easy 4 x 25 on :40 - Fast w. fins Warm Down: 5 x 50 - easy ``` Notes: - Was expecting better on the first few rounds, but couldn't find the best average really. - Happy with 48.9 from a push, felt great on the first 50. ## 2026-03-01 · OFF · Teaching a Clinic - Training block(s): USMS Nationals Block ## 2026-03-02 · LIFT · W1 D1: Upper Body - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Mixed Dynamic Warm-up CG Lat Pulldown: 3 x 8 @ 125 Single-arm Cable Row: 3 x 8ea @ 40 Straight Arm Pulldown: 2 x 8 @ 80 DB Shoulder Press: 2 x 10 @ 10 Push Ups: 2 x 5 ``` Notes: Still figuring out what to do on lift days. I feel better generally when I focus on bodyweight work and prehab style training. But I think long-term doing actual weights will be better for my top end speed. Super low reps, sets, and weights just to play it safe. ## 2026-03-02 · SWIM · Max speed + power v1 - Distance: 3,100 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Warm up: 400 swim 4 x 100 on 1:30/:25/:20/:15 - Scull/Swim 4 x 50 on :50 - Kick +100 easy Main Set: 3x— 6 x 25 on :40 1 x 25 on :40 - easy 1 x 25 on :40 - Fast! @ 10.19, 10.37, 9.0 (fins) 4 x 75 on 1:10 - AR w. Fins, Kick/Bk/Kick Rd. 1: Swim w. chute, no breathe @ 80-90% Rd. 2: 15m B/O w. chute Rd. 3: Deadstop B/O w. chute and fins Underwater: 16 x 25 on :30 - Alt. 4 on Back/4 on Stomach Warm Down: 100 easy ``` Notes: Cautiously adding in some resisted speed work and sprints on Monday. Looking to finish every Monday with underwater work as well. ## 2026-03-03 · SWIM · Swim w. Tom - Distance: 4,000 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Warm up: 8 x 75 on :60 6 x 50 on :50 - 2 kick, 2 dr/sw, 2 swim 100 easy Main Set: 4x— 6 x 25 on :25 50 on 1:30 - easy 3 x 50 on :40 50 on 1:30 - easy 1 x 150 - Fast! 1 x 150 - easy Rd. 1: 12.lows / 25.3, 26.1, 26.0 / 1:19.9 Rd. 2: 12.lows / 25.5, 26.0, 25.9 / 1:19.7 Rd. 3: 12.lows / 25.1, 25.7, 26.5 / 1:18.1 Rd. 4: 12.lows / 25.3, 25.8, 26.0 / 1:15.5! Warm Down: 200 float ``` Notes: - Wasn't looking like my best swim for Rds. 1 and 2. - Pretty happy with 1:15 at the end, but wished I was closer on other rounds. - Rds. 3 and 4 went out strong and maintained... more my type of effort vs. Rd. 2 I tried to build my legs which is not how I swim things. ## 2026-03-04 · SWIM · Off day aerobic - Distance: 4,150 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Warm up: 400 swim 4 x 100 on 1:40 - kick 4 x 50 on :50 - scull/swim +200 mix with fins Main Set: 6 x 25 on :35 - Strong/EZ (90%) 6 x 125 on 1:40 - BK w. Fins 100 easy 6 x 25 on :30 - Kick/EZ (90%) 6 x 100 on 1:20 - Alt. BK Swim/Kick w. Fins 50 easy 6 x 25 on :30 - ?? (Forget) 6 x 75 on 1:05 - BK w. Fins, last 25 15m 50 easy 6 x 25 on :30 - Fly/EZ 6 x 50 on :50 - FR/BK w. Fins, 15m on Back 50 easy ``` Notes: - Easier day of the week for me - Alternating light speed with some aerobic, non-free ## 2026-03-05 · OFF · Rest + Sleep - Training block(s): USMS Nationals Block ## 2026-03-06 · LIFT · Lower Body, Short - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Dynamic Warm-up (Shortened) Mixed Glute Bridges Back Extension - 3 x 10 @ BW Superset w. 30 lb KB: 3x— - KB Goblet Squat x 8 - RDL x 10 3x— Squat Jumps x 3 Pogo Hops x 8 ``` Notes: - Week 2 in a row of doing the bare essentials - Need to actual program something for real and migrate to Thursday. ## 2026-03-06 · SWIM · 6 x 75 + 50 with suit - Distance: 3,200 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 2x— 6 x 75 on 1:10 1 x 50 +250 easy Fins: 16 x 25 on :30 - 15m u/w - 4 on back, 4 on stomach Rd. 1: 37.9, 38.4, 38.4, 38.1, 38.4, 38.4, 24.1 Rd. 2: 37.7, 37.9, 38.1, 38.1, 38.2, 38.4, 24.2 ``` Notes: - Suited... - Not bad... - Kept letting legs drop out unfortunately during 75s. ## 2026-03-07 · SWIM · AGUA Saturday Morning - Distance: 5,100 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Warm up: 100 float Pre-Set 1: 4x— 100 on 2:00 - Kick 4 x 25 on :30 - 1 u/w, 3 swim desc. Rd. 1-2: Swim Rd. 3: Fins Rd. 4: Chute Pre-Set 2: 2x— 75 on 1:20 - 50 strong/25 smooth 3 x 25 on :25 - Last 10/15/20 fast - I Skipped 2x rounds with a chute. Main Set: 3x— 200 on 2:50 2 x 150 on 2:10 - Last 50 strong 3 x 100 on 1:20 - Last 50 strong 4 x 50 on :45 - "200p" but more between 200-500 100 easy Rds. 1: Pull Rds. 2-3: Swim Recovery: 200 float - 100k/100sw Post-set: 12 x 25 on :40 @ 100p - 6 without fins - 6 with fins Warm Down: 100 float ``` Notes: There may have been some easy swimming mixed in that I forgot about. 200 float was somewhere in there. Mostly did just strong threshold effort throughout main set. ~1:57s, 1:25s, 56-57s. Last round I may have actually hit near 200p on the 50s. ## 2026-03-08 · OFF · Sunday 🤷🏼‍♂️ - Training block(s): USMS Nationals Block ## 2026-03-09 · LIFT · Upper Body, Misc. - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Dynamic Warmup 5 min Spin Bike - Assisted Neutral Grip Chin: 4 x 5 @ 12, 8 -> Single Arm Cable Row: 3 x 8 @ 4 Face Pull: 3 x 8 @ 80 Push Up: 3 x 5 @ BW Dead Bugs: 3 x 8 ea side ``` Notes: ... Still too much of an afterthought... ## 2026-03-09 · SWIM · Some Speed Work - Distance: 2,700 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Riis Warm Up: 300/200/100 swim/kick/float 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Speed: 2x— 6 x 25 on :30 150 easy Rd. 1: 15m B/O Fast Rd. 2: B/O, Turn, Finish Fast Underwater with Fins: 4x— 6 x 25 on :30 - Back/Stomach by Rd. 50 on :60 - EZ Kick ``` Notes: Forgot to bring other resistance equipment today. Felt terrible, but operating under the assumption the stimulus was enough for where I'm at as far as top end speed goes. ## 2026-03-10 · SWIM · 10 x 100 on 2:00 with Tom (Suited) - Distance: 3,200 yards (SCY) - Rating: 5/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Warm up: 6 x 75 on :60 6 x 50 on :50 - 2 kick, 2 dr/sw, 2 swim 6 x 25 on :30 - easy/strong 200 easy Main Set: 10 x 100 on 2:00 @ 51.5, 51.0, 50.9, 51.0, 51.4, 51.4, 51.7, 51.7, 51.5, 51.6 (51.4 avg.) 100 easy Buffer Set: 12 x 75 on :60 @ White Warm Down: 100 easy ``` Notes: I believe this was my best performance on this set ever, but not 100% sure. Sometimes I would drop a last one, fast one type effort, but instead this was just consistent effort throughout. ## 2026-03-11 · SWIM · Aerobic day. - Distance: 4,900 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Sauna: 14 minutes ```text Warm up: 400 swim 4 x 100 on 1:30/:25/:20/:15 - Scull/Swim 4 x 50 on :50 - Kick 200 easy Main Set: 3x— 3 x 100 on 1:10 2 x 150 on 1:45 300 on 3:30 100 easy Rd. 1: Freestyle Rd. 2: Free with fins Rd. 3: Back with fins. Kick: 8 x 75 on 1:10 Warm Down: 100 float ``` Notes: White to Pink effort, maybe a little red on the last 300 back with fins. ## 2026-03-12 · OFF · Rest Day - Training block(s): USMS Nationals Block ## 2026-03-13 · SWIM · Random 200p - Distance: 3,650 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 200 easy Main Set: 8 x 25 on :30 @ 200p 5 x 100 on 1:20 - Back Kick to Swim w. fins 50 easy 4 x 50 on :60 @ 200p 5 x 100 on 1:20 - Back Kick to Swim w. fins 50 easy 2 x [75 on :60 @ 200p [25 on :40 - easy 5 x 100 on 1:20 - Back Kick to Swim w. fins 50 easy ``` Notes: - 11 mid to highs, 24 low to mids, 37.6/37.0 - Hofstra - Poor sleep - Decent speed, but bad feel. ## 2026-03-14 · SWIM · Chelsea Piers - Distance: 4,550 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Warm Up: 400 swim 12 x 50 on :60 - 4 kick/swim - 4 back/free - 4 desc. 1-4 Set #1: 200 on 3:00 6 x 50 on :55/:50/:45 by 2 8 x 25 on :35 - kick 6 x 50 on :50 200 on 3:00 6 x 50 on :45/:55/:40 by 2 50 easy Main Set: 5x— 150 on 2:10 50 on :50 - strong @ 25.8 to 26.0s 100 easy 3x— 150 on 2:20 50 on :60 - stronger @ 24.4, 24.6, 24.4, 24.4? 100 easy 50 Fast! @ 22.9 Warm Down: 150 float ``` ## 2026-03-15 · OFF · Rest Day (Sick + No Pool) - Training block(s): USMS Nationals Block Notes: Typical rest day, but also slightly sick. ## 2026-03-16 · LIFT · Mixed Lift - Rating: 2/5 - Training block(s): USMS Nationals Block ```text Dynamic Warmup - 3 x Superset: - KB RDL: 8 @ 30 lbs - KB Golbet: 8 @ 30 lbs - Assisted Neutral Grip Chin: 4 x 5 @ 12, 12, 12, 8 Push Up: 3 x 5 @ BW Straight Arm Pulldown: 3 x 8 @ 80 Single Arm Cable Row: 3 x 8 @ 40 - Mixed other stuff ``` Notes: I dont know, just doing things. ## 2026-03-16 · SWIM · Speed-ish Work - Distance: 3,000 yards (SCY) - Rating: 2/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Warm up: 400 swim 4 x 100 on 1:30/:25/:20/:15 - Scull/Swim 4 x 50 on :50 - Kick 200 easy Main Set: 12 x 25 on :35 - Kick w. board strong 4 x 50 on :60 - Back/Free easy 12 x 25 on :35 - 1 EZ/1 100p @ 10.8-10.9 4 x 75 on 1:15 - Easy Back/Free mix 12 x 25 on :35 - 4, 8, 12 Fast with Fins! @ 9.1, 9.1, 9.2 4 x 100 on 1:30 - Easy Back/Free mix ``` Notes: Sore throat, elevated HR, and respiratory issues. Longer rests, and easy in between. ## 2026-03-17 · SWIM · 4/3/2/1 x 75 on 1:30 - Distance: 3,300 yards (SCY) - Rating: 5/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Warm Up: 6 x 75 on :60 6 x 50 on :50 - 2 kick, 2 dr/sw, 2 swim 6 x 25 on :30 - 1 ez, 1 strong 200 easy Main Set: 4 x 75 on 1:30 @ 37.4, 37.4, 36.8, 36.5 200 easy 3 x 75 on 1:30 @ 36.2, 36.6, 36.7 200 easy 2 x 75 on 1:30 @ 36.3, 36.9 200 easy 1 x 75 on 1:30 @ 35.0 200 easy Buffer set: 12 x 50 on :40 - smooth Warm Down: 50 easy ``` Notes: Suited++ for this. A little bit of arm fatigue but overall happy with the effort. Kept the legs running well for most of the set. ## 2026-03-18 · SWIM · Basic aerobic - Distance: 3,000 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Warm up: 400 swim 4 x 100 on 1:30/:25/:20/:15 - Scull/Swim 4 x 50 on :50 - Kick Main Set: 2x— 10 x 50 on :45 4 x 100 on 1:15 - back with fins 100 easy ``` ## 2026-03-19 · SWIM · Pre-meet easy - Distance: 2,000 yards (SCY) - Rating: 2/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab - Sauna: 10 minutes ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 200 easy Main Set: 8 x 75 on 1:10 - FR/BK/FR ``` Notes: Full loaf except warmup descend 50s. Still under the weather. Rough morning otherwise. ## 2026-03-20 to 2026-03-22 · MEET · NE LMSC SCY Champs - Rating: 2/5 - Training block(s): USMS Nationals Block - Meet marker(s): NE LMSC SCY Champs ```text Friday: 50 SCY Free @ 20.7 100 SCY Back @ 51.67 (Relay Leadoff) Saturday: 200 SCY Free @ 1:39.3 (47.6 split) 50r SCY Free @ 20.13 Sunday: 100 SCY Free @ 45.4 ``` Notes: Pretty rough meet all around except for the 20.1 anchor leg. Think the cold I was carrying all week took a lot out of me. Early evening start times for my races wasn't great. Hard to decipher learnings from this meet. Didn't enjoy this one the last time I went either so I may never go back. ## 2026-03-23 · LIFT · Week 1 of 5, Day A - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Spin Bike x 5min Dynamic Warmup A1. Neutral Chin Up: 4 x 5 @ 10, 8, 8, 8 A2. Pushups (Some Plyo): 4 x 5 B1. DB Row: 3 x 6 @ 50, 60, 60 B2. Lunge Stretch C1. Landmine Press: 3 x 8 @ 20 D1. Y Raised: 2 x 15 ``` Notes: Coached by Chat GPT and Claude..... Did a variant of this in the lead up to Sr. Mets. Will modify with some things I know I respond to over the next 5 weeks, but just had to start today. ## 2026-03-23 · SWIM · Aerobic: 24 x 100 - Distance: 3,600 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym - Sauna: 10 minutes ```text Warm up: 400 swim 4 x 100 on 1:40 - Kick 4 x 50 on :50 - Drill/Swim 100 easy Main Set: 24 x 100 on 1:15 Warm Down: 100 easy ``` Notes: Fully intended on doing rounds of 75s with different equipment. Felt like 75s weren't enough to get the aerobic system going. Hit #6 and decided I would just keep going for a while vs. doing rounds. ## 2026-03-24 · SWIM · Mixed 200p - Distance: 3,400 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab - Sauna: 12 minutes ```text Warm up: 400 swim 4 x 100 on 1:30/:25/:20/:15 - Scull/Swim 4 x 50 on :50 - Kick 100 easy Main Set: 8 x 50 on :60 - Desc. 1-4, 5-8 4 x 125 on 2:00 - 125 kick, 75 Kick/50 Swim, 25 Kick/100 Swim, 125 swim 100 easy 8 x 50 on :60 - 1 Smooth, 1 @ 200p 4 x 125 on 2:00 - 125 kick, 75 Kick/50 Swim, 25 Kick/100 Swim, 125 swim 100 easy Kick: 8 x 25 on :30 - Fast Kick Warm Down: 100 easy ``` Notes: 24.mid to mid-high on the 50s at 200p. Chest still heavy, but at least 24s feel easier than this time last year. ## 2026-03-25 · SWIM · Swimming - Distance: 4,600 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Dryland ```text Warm Up: 500 swim 400 swim w. paddles 300 scull/swim by 25 200 kick 100 easy Main Set: 4 x 25 on 1:15 - 15m blast with fins + chute 4 x 200 on 2:30 - Back with fins 100 easy 4 x 25 on 1:15 - 15m blast with fins 4 x 200 on 2:30 - Back with fins 100 easy 4 x 50 on 1:15 - Fast Breakout - Fast Turn - Fast Finish - 25 EZ, 25 Fast 4 x 200 on 2:30 - Back with fins 100 easy ``` Notes: - Stretching, activation, core work before swim - Some speed mixed with aerobic back with fins. ## 2026-03-26 · SWIM · Rainbow-ish Threshold Work - Distance: 4,000 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab - Sauna: 10 minutes ```text Warm up: 4 x 75 on 1:00 4 x 50 on :50 - 2 kick, 2 dr/sw 100 easy Main Set: 300 on 4:00 - White 200 on 2:30 - Pink 3 x 100 on 1:30 - Desc. 1-3 to Red 300 on 4:00 - White 200 on 2:30 - Pink 6 x 100 on 1:30 - Desc. 1-3 to Blue 300 on 4:00 - White 200 on 2:30 - Pink 9 x 100 on 1:30 - Desc. 1-3 to Purple 300s @ 3:00, 3:03, 3:11 200s @ 1:58, 1:58.3, 2:00 100s @ 57, 55, 54 58.0, 56.9, 54.?, 57.6, 54.?, 54.? 59, ??, 55, 58, ??, 55, 60, ??, 55.3 Warm Down: 100 float ``` Notes: - Absolutely cooked... - Tremendous collapse on last round - Right leg fully cramp entire round and side stitches. - Variation from a Wiffen Cal youtube workout. Can't even remember what I went due to fatigue. ## 2026-03-27 · LIFT · Week 1 of 5, Day B (Legs) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Misc. Dynamic Warm Up A1: Trap Bar Deadlift - 4 x 3 @ 145, 196, 195, 195 A2: Broad Jump - 4 x 3 B1: BSS - 3x5/leg @ BW, 10, 10 B2: BW Step-up (Fast) x5/leg C1: Single leg RDL - 3x6/leg @ 30, 30 30 C2: Plyo Jump w. Lunge: 3x3ea D1: KB Swing: 2x8 @ No Band, Band D2: Pogo Jumps: 2 x 10 ``` Notes: Coach Claude ## 2026-03-27 · SWIM · Short Speed + 100p - Distance: 2,000 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Warm up: 200 Swim 100 Kick 200 Scull/Swim 100 Float Pre-set: 8 x 25 on :30 with fins - 1 Easy, 1 choice strong 200 float Main Set: 3x— 4 x 25 on :30 100 easy @ 10.9, 11.0, 11.0, 11.2 @ 10.9, 11.0, 11.0, 11.3 @ 10.8, 10.9, 11.0, 10.9 Warm Down: 400 with fins - 4 kicks ea. wall ``` Notes: - Re-introduction to 100p - Need to make 10 points feel regular. - 2016 era: 10.6s were common and easy to accumulate. ## 2026-03-28 · SWIM · Lactate Tolerance w. Tom - Distance: 2,850 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Warm up: 4 x 75 on :60 6 x 50 on :50 - 2 kick, 2 dr/sw, 2 swim 100 easy 10 x 25 with fins - 1 with chute strong - 1 without chute strong - 3 ez 50 easy Main Set: 6 x 50 on 1:30 @ 233.98, 24.1, 24.1, 23.89, 23.98, 24.33 300 float 4 x 75 on 2:00 @ 37.5, 37.8, 37.5, 37.6 300 float 6 x 50 on 1:30 @ 24.3, 24.2, 24.3, 24.0, 24.0, 23.2 300 float Warm Down: 50 easy ``` Notes: - Carrying a lot of fatigue and soreness this week. - Unsuited... - Kinda caught between 100 BES and 200p but good work nonetheless. - Need to be wary and take care of my right shoulder fatigue. ## 2026-03-29 · SWIM · Light Swim @ AGUA - Distance: 4,800 yards (SCY) - Rating: 2/5 - Training block(s): USMS Nationals Block ```text Warm up: 500 swim 16 x 50 600 swim with fins 12 x 50 200 easy Main Set: 5x— 1 x 100 on 1:15 - strongish 2 x 100 on 1:30 - cruise Warm Down: 200 Kick 100 easy 200 kick 100 easy - with fins ``` Notes: Probably didn't need to swim today at all. ## 2026-03-30 · LIFT · Week 2 of 5, Day A - Rating: 3/5 - Training block(s): USMS Nationals Block ```text A1: Pull up 4 x 5-6 @ 10 assist, 5 assist A2: Pushup: 4 x 4 @ BW B1: Single Arm DB Row: 3 x 7 @ 50, 70, 70 B2: Dynamic Stretch w. Reach 3 x ~4 C1: Pallof PresS: 3 x 8 ea. side @ 40 C2: Scap pull-up holds: 3 x 10s. D1: Face pull - 2 x 10-12 @ 60 D2: Pogo Hops - 2 x 10 ``` ## 2026-03-30 · SWIM · Not Sure What This Was - Distance: 2,000 yards (SCY) - Rating: 2/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Warm up: 400 swim 4 x 100 on 1:30/:25/:20/:15 - Scull/Swim 4 x 50 on :50 - Kick 100 easy Speed W/U: 12 x 25 on :35 - 1 easy, 1 strong @ 11.1s 100 easy 8 x 25 on :35 - 1 easy, 1 strong with fins 100 easy Main: 3 x 25 on ~4:00 @ ??, 10.28, 10.33 75 float Warm Down: 50 easy. ``` ## 2026-03-31 · SWIM · Threshold with Tom - Distance: 3,600 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Warm Up: 6 x 75 on :60 6 x 50 on :50 - 2 kick, 2 dr/swim, 2 swim 150 easy Pre Set: 5 x 100 on 1:20 - Desc. 1 to 5 @ Red - 59, 58, 57, 56, 55 Main Set: 2x— 1 x 200 on 2:30 @ Red 2 x 150 on 2:00 @ Red 2 x 100 on 1:20 @ Red 2 x 50 on :60 @ Blue 200 easy 200s @ 1:56 // 1:55.5 150s @ 1:26.4, 1:26.7 // 1:24.9, 1:23.9 100s @ 56.1, 56.6 // 54s?? 50s @ 25.mids // 25.1, 24.38 Warm Down: 200 easy ``` Notes: - Battling the shoulder/nerve issue a bit here. - Intervals a little generous compared to previous edition of this set I did in 2019. ## 2026-04-01 · SWIM · Speed + Aerobic - Distance: 3,650 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Core ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 4 x 25 on :35 @ 100ish Pace (11.lows) 4 x 150 on 1:50 6 x 25 on :35 @ 100ish Pace (11.lows) 3 x 150 on 1:50 8 x 25 on :40 @ 100ish Pace w. Fins (9.8s) 2 x 150 on 1:50 10 x 25 on :45 @ 100ish Pace w. Fins + Sm. Paddles (9.5-9.8s) 1 x 150 on 1:150 *150s @ 128-130s or so. Warm Down: 150 easy ``` Notes: - Great feel for the water today. - Speed didn't necessarily match, but promising when I get better rest after a few more weeks of 100p or faster work. ## 2026-04-02 · SWIM · 4 x (125/100/75) - Distance: 3,550 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Sauna: 12 minutes ```text Warm Up: 6 x 75 on :60 6 x 50 on :50 - 2 kick, 2 dr/sw, 2 sw 150 easy Pre-Set 8 x 25 on :40 - 15m blast with fins 100 easy Main Set: 4x — 125 on 1:45 100 on 1:30 75 on :60 200 on 3:00 - easy Rd. 1: 1:13.2 / 57.6 / 40.3 Rd. 2: 1:11.2 / 54.9 / 40.4 Rd. 3: 1:07.9 / 53.0 / 38.6 Rd. 4: 1:06.3 / 51.4 / 37.3 Warm Down: 6 x 50 on :50 - Kick with fins 50 easy ``` Notes: Starting to feel better these last few days. Start @ about Pink effort work my way to Blue. Probably overdid the pace though. ## 2026-04-03 · LIFT · Week 2 of 5, Day B (Legs) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Misc. Dynamic Warm Up (Spin, etc..) A1: Trap Bar Deadlift - 4 x 3 @ 195, 205, 205, 195 A2: Squat Jump - 4 x 2 B1: BSS - 3 x 6/leg @ 10, 10, 15 lbs B2: BW Step-up (Fast) x 4/leg @ 15 lbs C1: Single leg RDL - 3 x 6/leg @ 60 lbs C2: Plyo Jump w. Lunge: 3 x 2 ea D1: KB Swing: 1 x 10 @ 30 lbs, no band D2: Pogo Jumps: 1 x 8-12 ``` Notes: - Rushed through the end to get to the pool. - Tried to add some weight from last week without overdoing it. - Routine feels good enough for now. ## 2026-04-03 · SWIM · 4/3/2/1 x 50 @ 200 Pace, Suited - Distance: 2,700 yards (SCY) - Rating: 5/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Warm up: 400 swim 4 x 100 on 1:30/:25/:20/:15 - Scull/Swim 4 x 50 on :50 - Kick 100 easy Pre-set: 8 x 25 on :40 - Mixed Sprint with Fins 100 easy Main Set: 4 x 50 on :60 @ 200 Pace 200 on 4:00 - easy 3 x 50 on 1:10 @ Faster 200 on 4:00 - easy 2 x 50 on 1:20 @ Faster, again 200 on 4:00 - easy 1 x 50 @ Faster, again 200 on 4:00 - easy @ 24.18, 24.18, 24.16, 24.37 @ 23.9, 23.49, 23.56 @ 22.90, 23.1 @ 22.30 ``` Notes: - Repeat from 2/2019. Original had two rounds and the 200 was on a tighter 3:00 interval. - Suited up this time and did 1 x Round due to competition tomorrow and time constraints. ## 2026-04-04 to 2026-04-04 · MEET · AGUA Masters Meet - Rating: 3/5 - Training block(s): USMS Nationals Block - Meet marker(s): AGUA Masters Meet ```text 50 Fly: 22.4 200 Free: 1:40.4 ``` Notes: Testing out the 50 fly before Nationals, and planned on working through some pacing for the 200, but never really went for it. Ended up feeling more like a training session without any volume. ## 2026-04-05 · SWIM · Aerobic with Tom - Distance: 4,500 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Warm up: 6 x 75 on :60 6 x 50 on :50 - same as always 150 easy Main Set: 8 x 75 on :60 100 easy 6 x 100 on 1:15 100 easy 3 x 200 on 2:20 100 easy 6 x 100 on 1:15 100 easy 8 x 75 on :60 100 easy Warm Down: 100 float ``` Notes: Felt better than I thought but intended to just be some aerobic work anyway. ## 2026-04-06 · LIFT · Week 3 of 5, Day A (Upper Body) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Mixed Warmup A1. Neutral Chin Up: 4 x 3 @ BW A2. Pushups (Some Plyo): 4 x 4 B1. DB Row: 3 x 6 @ 60, 70, 70 B2. Dynamic OVHD Stretch C: Tried some mixed overhead shoulder work, didn't like it. D1. Face Pull: 3 x 10 @ 60, 80, 80 D2. Pogo Hops: 3 x 10-15 ``` ## 2026-04-06 · SWIM · Speed-ish (Not Great) - Distance: 2,100 yards (SCY) - Rating: 2/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Warm Up: 300 4 x 75 on :60 - 25 Scull/50 Swim 8 x 25 on :30/:25/:30/:25 - Kick w. board 100 easy Speed Work: 2x — 4 x 25 on :40-60 - 15m B/O x 2, 25 Underwater, 25 Finish 100 easy Rd. 1: Fast with Fins and Loofah Rd. 2: Fast with Fins 100 Speed: 4 x 25 on :35 @ 100 pace 200 easy Underwater Work: 16 x 25 on :30 - 1 on stomach, 1 on back Warm Down: 100 easy ``` Notes: Second week in a row I've struggled Monday mornings. ## 2026-04-07 · SWIM · Light day - Distance: 3,000 yards (SCY) - Rating: 2/5 - Training block(s): USMS Nationals Block ```text 500 - Free 5 x 100 on 1:15 - Free 400 - Back w. fins 4 x 100 on 1:15 - Back w. fins 300 - Free w. fins 3 x 100 on 1:15 - Free w. fins 200 - Kick w. fins 4 x 50 on :50 - Kick w. fins 100 - Swim 100 - easy ``` Notes: Lighter recovery day. ## 2026-04-08 · SWIM - Distance: 3,700 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 3x— 8 x 25 on :30 6 x 75 on :60 - Asc. Pink to White 50 easy Rd. 1: 25s @ 200p (Sub 12s) Rd. 2: 1 @ 100p, 1 EZ Rd. 3: 3 EZ, 1 Max @ 10.3, 10.2 Warm Down: 6 x 50 on :50 - Kick w. fins ``` Notes: Not feeling great, but still doing something. ## 2026-04-09 · SWIM · Some Blue effort work - Distance: 3,000 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Pre-set: 6 x 25 on :55 - 15m Blast w. Fins 150 easy Main Set: 3 x 100 on 1:40 @ Blue to Blue+ - 53.8, 53.5, 52.9 200 on 3:00 - Recovery 6 x 50 on 1:10 @ Blue to Blue+ - 24.7, 24.5, 24.6, 24.1, 23.9, 24.3 200 on 3:00 - Recovery Warm Down: 4 x 100 on 1:20 - Easy Kick/Bk w. fins ``` Notes: I think I'm still carrying a lot of fatigue from Monday's lift, but otherwise decent times. ## 2026-04-10 · LIFT · Week 3 of 5, Day B (Lower Body) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Misc. Dynamic Warm Up (Spin, etc..) A1: Trap Bar Deadlift - 4 x 3 @ 195, 215, 215, 215 A2: Squat Jump - 4 x 3 B1: BSS - 3 x 6/leg @ 20, 20, 20 lbs B2: Step-up x 3/leg @ 20 lbs, BW-> C1: Single leg RDL - 3 x 6/leg @ 50 lbs C2: Plyo Jump w. Lunge: 3 x 2 ea D1: KB Swing: 1 x 10 @ 30 lbs, no band D2: Pogo Jumps: 1 x 8-12 ``` Notes: Trying not to over do it. Body does not handle weights as well anymore. Only a few weeks out from Nationals. ## 2026-04-10 · SWIM · Suited 100p - Distance: 2,900 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Warm up: 300 swim 4 x 75 on 1:10 - 25 scull, 50 swim 6 x 50 on :50 - 2 kick, 2 dr/sw, 2 desc. 100 easy Pre-set: 4 x 25 w. fins - 1 blast/1 ez 100 easy 25 w. fins fast! @ 8.7 175 easy Main Set (SCM): 2x— 4 x 25 on :35 @ 100p 5 x 100 on 1:40 - Mixed BK w. fins (recovery) Rd. 1: 11.9, 12.0, 12.2, 12.0 Rd. 2: 11.8, 11.9, 12.2, 11.9 Extra: 200 float 25 max speed @ 11.1 (SCM) 75 easy ``` Notes: Pivoted the set after having to move from SCY to SCM pool. Hard to compare against recent yards efforts, but 12 lows is not bad. Just need to do 12-20 straight without a suit now. ## 2026-04-11 · SWIM · 3450 light work - Distance: 3,450 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text 3450 misc. ``` Notes: Went back a few days later and already forgot what I did, but I know it wasnt anything great. ## 2026-04-12 · MEET · 2026 Metro Masters SCY Champs - Rating: 3/5 - Training block(s): USMS Nationals Block - Meet marker(s): 2026 Metro Masters SCY Champs ```text 100 Free @ 45.7 ``` Notes: - Out in 21.8, back in 23.8 - Cold turkey, no warmup or warm down - Happy to be out under 22 though for first time in a long time. - .01 faster than 2025 USMS Nationals ## 2026-04-13 · LIFT · Week 4 of 5, Day A (Upper Body) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Mixed Warmup A1. Neutral Chin Up: 4 x 3 @ BW A2. Pushups (Some Plyo): 4 x 3 B1. DB Row: 3 x 6 @ 50, 65, 65 B2. Dynamic OVHD Stretch C1. Face Pull: 3 x 10 @ 70, 70, 70 C2. Pogo Hops: 3 x 10-15 ``` Notes: Cut down the intensity just a tad today from last week. ## 2026-04-13 · SWIM · Speed and Power again - Distance: 2,000 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym - Sauna: 12 minutes ```text Warm Up: 4 x 75 on :60 6 x 50 on :50 - 2/2/2 100 easy Speed: 6x— 25 - Max Power w. cord 25 - Easy 25 - Max 15m to 25m 100 easy 2x - no equipment 2x - Fins 2x - Fins + Sm. Paddles Bonus: 25 Max @ 8.7 with fins 225 easy ``` Notes: Cord session, not sure I'm doing enough work but whatever. ## 2026-04-14 · SWIM · Red Efforts - Distance: 3,800 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Warm up: 6 x 75 on :60 6 x 50 on :50 - 2/2/2 150 easy Main Set: 6 x 50 on :50 @ White 4 x 75 on :60 @ Pink 100 easy 6 x 50 on :50 @ White 3 x 100 on 1:15 @ Red 100 easy 6 x 50 on :50 @ White 2 x 150 on 1:45 @ Red 100 easy 6 x 50 on :50 @ White 1 x 300 @ Red 100 easy - 50s @ 27.mid average - 75s @ 42-43 - 100s @ 56.3, 56.0, 56.1 - 150s @ 1:25.2, 1:24.7 - 300 @ 2:50.2 Warm Down: 100 float ``` Notes: Questioning my fitness, but might have a cold. ## 2026-04-15 · SWIM · Recovery day - Distance: 3,000 yards (SCY) - Rating: 2/5 - Training block(s): USMS Nationals Block ```text Warm up: 500/400/300/200/100 - Mixed general warmup Pre-Set: 2x— 6 x 25 on :30 - 1 strong, 1 easy (Fr/Fly) 50 float Main Set: 4x— 100 on 1:15 - Swim w. fins 75 on :60 - Kick w. fins 50 on :45 - Swim w. fins 25 on :30 - 25 strong Warm Down: 100 float ``` Notes: Day 2.5 of having a cold. ## 2026-04-16 · SWIM · Moderate 200p - Distance: 3,100 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 8 x 50 on :50 @ 200 pace - 24.6, 24.9, 25.1, 24.6 200 - mixed float w. fins 6 x 50 on :50 - 2 @ 200p, 1 smooth - 24.6, 24.9, 24.6, 24.9 300 - mixed float w. fins 4 x 50 on :50 @ 200p - 24.9, 24.3, 24.9, 24.4 400 - mixed float w. fins ``` Notes: - 200p without killing myself - still have a mild cold - all over the place pace wise unfortunately ## 2026-04-17 · LIFT · Week 4 of 5, Day B (Lower Body) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Misc. Dynamic Warm Up (Spin, etc..) A1: Trap Bar Deadlift - 4 x 3 @ 195, 215, 215, 215 A2: Squat Jump - 4 x 2 B1: BSS - 3 x 5/leg @ BW B2: Plyo Jump w. Lunge: 3 x 2 ea C1: Single leg RDL - 3 x 5/leg @ 50 lbs C2: Pogo Jumps: 3 x 10 ``` Notes: Last "heavy" lift for now. ## 2026-04-17 · SWIM · 8 x 50 on 3:00 @ 100 BES (Suited) - Distance: 2,600 yards (SCY) - Rating: 5/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym - Sauna: 6 minutes ```text Warm up: 400 swim 4 x 100 on 1:30/:25/:20/:15 - Scull/Swim 4 x 50 on :50 - Kick 100 easy Pre-set: 2x— 4 x 25 on :35 - 1 blast, 1 ez +100 easy Main Set: 8x— 50 on 3:00 @ 100 BES (Suited) 50 easy @ 23.0, 22.7, 22.5, 22.6, 22.5, 22.4, 22.8, 22.5 Warm Down: 400 float with fins ``` Notes: No legs left at the end. ## 2026-04-18 · SWIM · Light Saturday Swim - Distance: 2,900 meters (SCM) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Warm up: 500/400/300/200/100 mixed Main Set: 4 x 100 on 1:20 100 easy 3 x 100 on 1:20 100 easy 2 x 100 on 1:20 100 easy 100 on 1:20 100 easy *Descended the 100s down to 58, but without overdoing it. ``` ## 2026-04-19 · OFF · Rest Day - Training block(s): USMS Nationals Block Notes: Purposeful rest day after month straight. Not sure it worked out. ## 2026-04-20 · SWIM · 100 Speed - Distance: 2,300 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Pre-swim: Gym ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Pre-set: 4 x 25 on :45 - 15m Blast w. fins + chute 100 eay 4 x 25 on :45 - 15m Blast w. fins 100 easy Main Set: 8 x 25 on :60 @ 100 pace or better - Held 10.8 average maybe, not great Warm Down: 4x— 25 on :30 - Fast Fly w. fins 75 on 1:10 - recovery ``` Notes: Still struggling to produce good 100 pace. ## 2026-04-20 · LIFT · Week 5 of 5, Day A (Upper Body) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text - - - Saved elsehwere - - - ``` Notes: Final upper body session of Nationals prep. ## 2026-04-21 · SWIM · Threshold Tuesdays with Tom - Distance: 3,250 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Warm up: 6 x 75 on :60 6 x 50 on :50 - 2 k, 2 dr/sw, 2 sw 6 x 25 on :30 - easy/strong 200 reset Main Set: 3x— 200 on 2:30 @ Pink 4 x 75 on :60/1:10/1:20 @ Pink/Red/Blue by round 200 recovery 200s @ 2:00.5, 1:59.0, 1:58.9 Rd. 1 @ 41.6, 42.99, 41.8, 42.6 Rd. 2 @ 40.4, 39.6, 40.3, 40.1 Rd. 3 @ 39.5, 39.0, 39.0, 37.9 Warm Down: 50 float ``` Notes: Eh, not sure. Not feeling great, not feeling bad lately. ## 2026-04-22 · SWIM · Zone 0 with fins - Distance: 3,200 yards (SCY) - Rating: 2/5 - Training block(s): USMS Nationals Block - Pre-swim: Core ```text Warm up: 400 swim 4 x 100 on 1:30/:25/:20/:15 - Scull/Swim 4 x 50 on :50 - Kick Main Set: 2x— 4 x 25 on :30 - U/W Focus, Strongish 4 x 75 on :60 - Back 3 x 25 on :30 - same 3 x 75 on :60 - Back 2 x 25 on :30 - same 2 x 75 on :60 - Back 1 x 25 on :30 - same 1 x 75 on :60 - back Warm Down: 200 mixed ``` ## 2026-04-23 · SWIM · 4 x 50, 4 x 25 suited - Distance: 2,400 yards (SCY) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Warm up: 300/200/100 6 x 50 on :50 - 2/2/2 100 easy Pre Set: 6 x 25 on :30 - 1 strong, 1 ez 150 float Main Set: 4 x 50 on :45 @ 23.9, 24.5, 24.8, 24.4 4 x 100 on 1:30 - Recovery w. fins 4 x 25 on :30 @ 10.8, 10.8, 10.9, 10.9 4 x 100 on 1:30 - recovery w. fins ``` Notes: Low on time due to pool constraints. Set copied from 2019 with some changes. No dive for first effort of each "broken" swim, and kind of slower while not going to the feet. ## 2026-04-24 · SWIM · Light-ish LCM - Distance: 2,900 meters (LCM) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :60 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 4 x 50 on :60 @ 30.2, 30.4, 29.9, 29.9 200 float with fins 3 x 50 on 1:10 @ 29.0, 28.9, 28.9 250 float with fins 2 x 50 on 1:20 @ 28.2, 28.0 300 float with fins 1 x 50 @ 26.15 350 float with fins ``` Notes: Not overdoing LCM. Pool was set up this way, but would have preferred SCY. ## 2026-04-25 · SWIM · Light Work - Distance: 3,000 meters (SCM) - Rating: 2/5 - Training block(s): USMS Nationals Block ```text Warm up: 200 on 2:30 - siwm 4 x 50 on :60 - kick 200 on 2:30 - swim 4 x 50 on :55 - dr/sw 200 on 2:30 - swim 4 x 50 on :50 - desc 1-4 (light) 200 on 2:30 - swim 100 easy Main Set: 4 x 75 on 1:10 - 25 Scull/50 Swim, #4 all swim 6 x 50 on :50 - 1 kick/1 swim 12 x 25 on :30 - 1 Fly/1 EZ K w. fins 100 easy 4 x 50 on :50 - Scull/Swim 8 x 25 on :30 - 1 Strong, 1 Easy 100 easy ``` ## 2026-04-26 · OFF · Rest Day - Training block(s): USMS Nationals Block Notes: Final rest day before Nationals. ## 2026-04-27 · SWIM · Final 200p Work (Suited, SCM) - Distance: 2,500 meters (SCM) - Rating: 4/5 - Training block(s): USMS Nationals Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Pre-Set: 6 x 25 on :40 - 1 strong, 1 float w. fins 150 float Main Set: 9 x 50 on :60 - Desc. 1-3 @ 28.5, 27.8, 27.1 @ 29.9, 28.9, 27.3 @ 29.5, 28.3, 27.2 Warm Down: 450 ``` Notes: Forced to do meters today, but obviously have been trying to dial in my SCY paces. Over did the first couple on "Rd 1", but got a little better by final 3. Masters WR 35-39 is 1:48.0 in SCM. So thats about 3 x 27.5 plus a 25 or so on the first 50. ## 2026-04-28 · SWIM · Final "Aerobic Threshold" Day - Distance: 3,300 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Warm up: 6 x 75 on :60 6 x 50 on :50 - 2/2/2 6 x 25 on :30 - 1 ez, 1 strong 200 easy Main Set: 4 x 50 on :40 - White 3 x 100 on 2:00 - Blue @ 57.1, 54.6, 54.0 200 easy 6 x 50 on :40 - White 2 x 100 on 2:00 - Blue @ 57.0, 53.9 200 easy 8 x 50 on :40 - White 1 x 100 on 2:00 - Blue @ 53.72 200 easy Warm Down: 100 float ``` Notes: Not sure I loved this workout. I've been feeling terrible at this type of work lately. Maybe lost some fitness, not sure? ## 2026-04-29 · SWIM · Slight Rest Day? - Distance: 2,856 yards (SCY) - Rating: 2/5 - Training block(s): USMS Nationals Block - Pre-swim: Pre-hab ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 2x— 8 x 75 on :60 - 25 scull/50 swim 100 float Round 2 = Fins, 25 Free/50 Back Post Set: 6 x 25 - 1 smooth, 1 Desc. 1-3 @ 11.4, 11.0, 10.7 Warm Down: 150 easy ``` Notes: General warmup, some aerobic, touch of speed at the end. Not sure... ## 2026-04-30 · SWIM · Travel Day Swim - Distance: 2,300 yards (SCY) - Rating: 3/5 - Training block(s): USMS Nationals Block ```text Warm up: 400 Swim 4 x 100 on 1:40 - Desc. 1-4 4 x 50 on :50 - Kick 100 easy 300 Swim 4 x 75 on :60 - Scull/Swim 4 x 50 on :50 - Desc. 1-4 200 Swim 1 x 25 @ 10.11 3 x 25 - Easy 100 float ``` Notes: Mostly float with a sanity push 25 near the end @ 10.11 not bad. ## 2026-05-01 to 2026-05-03 · MEET · USMS Nationals - Rating: 3/5 - Meet marker(s): USMS Nationals ```text 50 Fly, 3rd 22.20 100 Free, 2nd 44.93 50 Free, 2nd 20.58 200 Free, 1st 1:39.62 100 IM, 3rd 51.94 Relays: 50 Fly, 21.41 50 Free, 19.85 50 Free, 20.83 (Leadoff) ``` Notes: Overall improvement from last year times wise and 1 year older. Best event was my worst swim. 21.4 and 19.8 relay splits were probably the highlight. ## 2026-05-04 · SWIM · Post-Nationals Aerobic - Distance: 3,500 yards (SCY) - Rating: 3/5 - Training block(s): Maintenance Block ```text Warm up: 400 4 x 100 on 1:40 - Kick 4 x 50 on :50 - Scull/Swim Progression 100 easy Main Set: 3x— 3 x 100 on 1:20 2 x 100 on 1:15 1 x 100 on 1:10 100 easy Extra: 16 x 25 on :30 - Fly with fins 100 easy ``` Notes: I felt better than I thought I would, but still having some right "shoulder" issues. Also, trying to start the habit of an extra set each day instead of just leaving after the main set. ## 2026-05-04 to 2026-05-28 · BLOCK · Maintenance Block - Training block(s): Maintenance Block Notes: Focus: Broadly aerobic with some above threshold work here and there, maybe some pace work sprinkled in to hold my fitness through the month and two meets. ## 2026-05-05 · SWIM · Threshold Tuesdays w. Tom - Distance: 4,150 yards (SCY) - Rating: 4/5 - Training block(s): Maintenance Block ```text Warm up: 6 x 75 on :60 6 x 50 on :50 - 2/2/2 150 easy Main Set: 8 x 50 on :40 - White @ 27.mids 300 - Red @ 2:55.6 100 easy 4 x 100 on 1:20 - White @ 58.l, 58.h, 59.m, 59.l 2 x 150 on 2:00 - Red @ 1:26.4, 1:25.5 100 easy 2 x 200 on 2:40 - White @ 2:00.6 x 2 3 x 100 on 1:20 - Red @ 55.low, 56.mid, 56.low 100 easy 400 on 5:00 - White @ 4:02.5 4 x 75 on :60 - Red @ 40.7, 41.6, 41.0, 41.3 100 easy Warm Down: 50 float ``` Notes: Feels good to get back to some good aerobic/threshold work tbh. Felt like I got away from that too much before Nationals. Maybe it was all in my head though too. ## 2026-05-06 · SWIM · Recovery-ish Day - Distance: 3,800 yards (SCY) - Rating: 2/5 - Training block(s): Maintenance Block - Pre-swim: Pre-hab ```text Warm up: 800 swim 600 - 100 kick/100 back with fins 400 - 25 scull/25 swim 200 - kick with board Main Set: 2x— 1 x 50 on :45 - Kick 100 on 1:15 2 x 50 on :45 - Kick 100 on 1:15 3 x 50 on :45 - Kick 100 on 1:15 4 x 50 on :45 - Kick 100 on 1:15 Rd. 1: Reg. kick/swim Rd. 2: Back with fins on :40/1:10 ``` Notes: Just trying to keep some volume going. Alternating days these next few weeks of aerobic, threshold/speed. ## 2026-05-07 · SWIM · Minor Variaton of Bowman Set - Distance: 4,100 yards (SCY) - Rating: 3/5 - Training block(s): Maintenance Block - Pre-swim: Stretch ```text Warm up: 400 swim 4 x 100 on 1:40 - kick 4 x 50 on :50 - Scull/Swim to Swim prog. 100 easy Main Set: 3x— 150 on 2:00 100 on 1:15 1 x 50 on :40/:45/:50 150 on 1:50 100 on 1:10 2 x 50 on :40/:45/:50 100 on 1:05 3 x 50 on :40/:45/:50 100 easy Times: 1:27h / 1:27h / 1:28m 57h / 57h / 58m 26.6 / 26.6 / 26l 1:29.99 / 1:30.00 / 1:29.82 58m / 58h / 58h 26mh, 26mh / same / 26l, 26l 58mh / 58mh / 58mh 27l, 26mh, 26mh / same / 26l, 25m, 24.7 ``` Notes: This is a minor variation of Bob Bowman's 2x Practice and Pancakes set. I intended to descend the rounds starting about 1000 pace to 500 to 200, but ultimately lacked some speed today. The workout ended up primarily being aerobic to threshold work. 50 inverval +5s each round. Times are denoted as low, mids, highs and / denotes rounds. ## 2026-05-08 · SWIM · 18 x 75 on :60 - Distance: 3,200 yards (SCY) - Rating: 4/5 - Training block(s): Maintenance Block - Pre-swim: Gym ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 18 x 75 on :60 @ 42.3 average 100 float Extra Set: 16 x 25 on :30 - Fly with fins Warm Down: 50 easy ``` Notes: Good old slightly sub-threshold work. Building back some training endurance. ## 2026-05-09 · OFF · Rest Day - Training block(s): Maintenance Block Notes: It was either today or tomrrow, so I went with today. ## 2026-05-10 · SWIM · Sunday - light aerobic - Distance: 3,000 yards (SCY) - Rating: 3/5 - Training block(s): Maintenance Block ```text Warm up: 400 swim 4 x 100 on 1:40 - Kick Main Set: 1 x 100 on 1:15 1 x 100 on 1:15 1 x 100 on 1:15 2 x 100 on 1:15 1 x 100 on 1:15 3 x 100 on 1:15 1 x 100 on 1:15 4 x 100 on 1:15 1 x 100 on 1:15 5 x 100 on 1:15 - Alt. back kick and back swim with fins Warm Down: 4 x 50 easy ``` ## 2026-05-11 · SWIM · Aerobic with hints of 200p - Distance: 3,950 yards (SCY) - Rating: 4/5 - Training block(s): Maintenance Block ```text Warm up: 400 swim 4 x 100 on 1:40 - Kick 4 x 50 on :50 - Scull/Swim progression 100 easy Main Set: 8 x 50 on :45 - Desc. 1 to 4, White to Blue 4 x 100 on 1:15 150 easy 8 x 50 on :50 - 1 kick, 1 Blue 4 x 100 on 1:15 150 easy 8 x 50 on :50 - 2 white, 2 blue 4 x 100 on 1:15 150 easy Times: Rd. 1: 27.?, 26h, 26l, 25.0, 27l, 26.5, 25h, 24h Rd. 2: 24.?, 25.9, 25.0, 25.0 Rd. 3: 25.0, 25.6, 25.1, 25.3 ``` Notes: Some light Blue/200 pace work surrounded by mixed aerobic, Pink to White-ish efforts. Still trying to keep volume near 4k, but not completely lose touch with certain race paces. Nothing ground breaking, but setting me up for the week. ## 2026-05-12 · SWIM · Suited++ Efforts w. Tom - Distance: 3,100 yards (SCY) - Rating: 5/5 - Training block(s): Maintenance Block ```text Warm Up: 6 x 75 on :60 6 x 50 on :50 - 2/2/2 6 x 25 on :30 - 1 ez/1 fast 200 easy Main Set: 4 x 50 on :60 1 x 100 on 2:00 4 x 50 on :50 200 easy 2 x 50 on :60 2 x 100 on 2:00 2 x 50 on :60 200 easy 1 x 50 on :60 3 x 100 on 2:00 1 x 50 on :60 200 easy Warm Down: 100 easy Times: 24.8, 24.7, 24.9, 24.6 52.1 24.5, 24,5, 24.6, 24.5 24.3, 24.3 51.5, 50.7 24.2. 24.4 24.3 50.9, 49.99, 49.88 23.84 ``` Notes: Felt pretty solid.... Thought it would be harder than it was. ## 2026-05-13 · SWIM · Alt. Blast with Aerobic - Distance: 3,600 yards (SCY) - Rating: 4/5 - Training block(s): Maintenance Block ```text Warm up: 400 swim 4 x 100 on 1:40 - kick 4 x 50 on :50 - scull/swim to swim @ 23.8 200 easy Main Set: 3x— 4 x 25 on :60 - Rd. 1: 15m b/o with fins - Rd. 2: 25 fast fly with fins - Rd. 3: 5 in/10 out 4 x 150 on 1:50 - Back w. Fins aerobic 100 easy ``` ## 2026-05-14 · SWIM · 125/100/75 Classic Set - Distance: 3,250 yards (SCY) - Rating: 3/5 - Training block(s): Maintenance Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 3x— 125 on 1:40 @ 1:08.9, 1:09.9, 1:09.3 100 on 1:30 @ 55.4, 55.2, 54.8 75 on 1:20 @ 40.4, 39h, 39h 150 easy Fly Set: 2x— 8 x 25 on :30 - Rd. 1 Fly, Rd. 2 Fly w. fins 100 easy ``` Notes: Kept it under control vs. normally would push the pace as I progressed. Kinda tired today, but defaulted to a classic Thursday 'blue' set. ## 2026-05-15 · SWIM · 16 x 50 on :50 @ 400p - Distance: 2,504 meters (SCM) - Rating: 4/5 - Training block(s): Maintenance Block - Pre-swim: Gym ```text Warm Up: 400 swim 4 x 75 on 1:20 - Kick 4 x 50 on :50 - Scull/Swim to Swim prog. 200 easy Main Set: 16 x 50 on :50 @ 400p-ish - Mostly 29.mids 100 easy Cool Down 1: 10 x 50 on :60 - 1 kick, 1 swim w. fins Extra: 4 x 100 - 25 strong, 75 cruise ``` Notes: Last time I did the 400 SCM free, I held a lot of 30 lows. So mostly just familiarizing myself with that pace, but we'll see what happens in the actual race. Would love to actually hold some sub 30s if possible. ## 2026-05-16 · OFF · Off - Training block(s): Maintenance Block Notes: Intentional rest day. ## 2026-05-17 · LIFT · Unintentional Lift Day - Rating: 4/5 - Training block(s): Maintenance Block ```text Pullups Single Arm DB Row Straight Arm Pulldown Face Pulls ``` Notes: Posting this two days later. Meant to swim, but pool was closed. Very sore, dumb of me. Definitely not part of the race week plan. Otherwise, great lift. ## 2026-05-18 · SWIM · Pace/Aerobic Mondays - Distance: 3,450 meters (SCM) - Rating: 3/5 - Training block(s): Maintenance Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 4 x 50 on :50 - @ 400p 6 x 75 on 1:00 - Swim with fins 4 x 50 on :50 - 1 smooth, 1 @ 200p 6 x 75 on 1:00 - Swim with fins 4 x 50 on :50 - 1 x 25 F/25 E, 1 x 25 E/25 F, 1 x EZ, 1 @ 200p 6 x 75 on :60 - Swim with fins Warm Down: 200 float ``` ## 2026-05-19 · SWIM · Swim w. Tom - Distance: 2,500 yards (SCY) - Rating: 3/5 - Training block(s): Maintenance Block ```text Warm Up: 4 x 75 on :60 6 x 50 on :50 - 2/2/2 10 x 25 on :35 - 1 x ez/1 x 15m breakout 100 easy Main Set: 8 x 25 on :30 @ 11.7/9/9/7/9/9/7/6 200 easy 4 x 50 on :60 @ 24,7, 24.5, 24.5, 24.8 200 easy 2 x 100 on 2:00 @ 52.7, 52.3 200 easy 150 strong @ 1:21.3 200 easy ``` ## 2026-05-20 · SWIM · Sub-Threshold - Distance: 3,100 yards (SCY) - Rating: 3/5 - Training block(s): Maintenance Block ```text Warm Up: 400 free 4 x 100 on 1:40 - kick 4 x 50 on :50 - scull/swim prog. 200 float Main Set: 6 x 100 on 1:20 @ 58.low avg 100 easy 6 x 75 on :60 - back w. Fins 100 easy 6 x 50 on :50 @ 27.highs 100 easy 6 x 25 on :30. Fly w. Fins 100 easy ``` ## 2026-05-21 · SWIM · Pre-Meet Loosen - Distance: 2,000 yards (SCY) - Rating: 2/5 - Training block(s): Maintenance Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 8 x 75 on 1:05 - 25 scull/50 swim Warm Down: 100 easy ``` ## 2026-05-22 to 2026-05-23 · MEET · Canadian Masters Nationals (SCM) - Rating: 4/5 - Training block(s): Maintenance Block - Meet marker(s): Canadian Masters Nationals (SCM) ```text . ``` Notes: New USMS Record 200 SCM Free 35-39 New USMS/World Record 400 SCM Free 35-39 ## 2026-05-24 · OFF · Off — Post Travel/Meet Rest Day - Training block(s): Maintenance Block ## 2026-05-25 · OFF · Off — Work/Holiday - Training block(s): Maintenance Block Notes: Early AM work instead of swim, and decided to rest in the afternoon. ## 2026-05-26 · SWIM · Light Aerobic Day - Distance: 3,650 yards (SCY) - Rating: 3/5 - Training block(s): Maintenance Block - Pre-swim: Gym ```text Warm up: 3 x 100 on 1:20 12 x 50 on :50 - 4/4/4 100 easy Main Set: 4 x 100 on 1:20 4 x 75 on :60 4 x 50 on :40 100 easy 3 x 100 on 1:20 3 x 75 on :60 3 x 50 on :40 100 easy 2 x 100 on 1:20 2 x 75 on :60 2 x 50 on :40 100 easy 1 x 100 on 1:20 @ 53.8 1 x 75 on :60 @ 40.l 1 x 50 on :40 @ 25.l 100 easy ``` Notes: Felt both good and bad, so mostly floated the first three rounds. Meant to descend each round, but skipped the descend and just gave a solid effort at the end. ## 2026-05-27 · SWIM · 4/3/2/1 x 75, Alt. with Aerobic - Distance: 3,425 yards (SCY) - Rating: 3/5 - Training block(s): Maintenance Block ```text Warm Up: 400 swim 4 x 100 on 1:40 - kick 4 x 50 on :50 - scull/swim 100 easy Main Set: 4 x 75 on 1:05 @ 39.h, 39.h, 40.l, 40.l 4 x 125 on 1:35 - Back w. fins 50 easy 3 x 75 on 1:10 @ 37.8, 38.6, 38.6 25 easy 4 x 100 on 1:15 - Back w. fins 50 easy 2 x 75 on 1:15 @ 37.6, ?? forget 4 x 75 on :60 - Back w. fins 50 easy 75 @ 36.8 25 easy 4 x 50 on :45 - Back w. fins 50 easy ``` Notes: Weird week for me, just trying to feel some effort and keep aerobic system going. ## 2026-05-28 · SWIM · Light Swim - Distance: 2,000 yards (SCY) - Rating: 3/5 - Training block(s): Maintenance Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy "Main Set": 8 x 75 - Scull/Swim/Swim 100 easy ``` Notes: Light 2k before meet/travel. ## 2026-05-29 to 2026-05-31 · MEET · Canadian Pool LIfesaving Championships - Rating: 4/5 - Meet marker(s): Canadian Pool LIfesaving Championships ```text . ``` ## 2026-06-01 · OFF · Travel Day - Training block(s): USLA Nationals Block Notes: Travel and completely cooked. ## 2026-06-01 to 2026-08-03 · BLOCK · USLA Nationals Block - Training block(s): USLA Nationals Block Notes: ~Roughly a 9 week block leading into USLA Surf Lifesaving Nationals. Hoping to use this block as a double purpose set-up for the Fall/Winter pool season. I want to emphasize lifting a little more, and do a bit more aerobic cross training. I want to figure out if cycling can help my swim fitness, or was it just a coincidence last year I was super fit in September. ## 2026-06-02 · SWIM · Mixed Effort Swim - Distance: 3,200 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block - Pre-swim: Pre-hab ```text Warm Up: 2 x 150 on 2:10 6 x 50 on :50 - 3 dr/sw, 3 desc. 100 Main Set: 1 x 50 on :50 300 on 4:00 @ 3:30 1 x 50 on :50 200 - Kick w. Fins, Active Recovery 2 x 50 on :50 200 on 2:40 @ 2:15 2 x 50 on :50 200 - Kick w. Fins, Active Recovery 3 x 50 on :50 100 on 1:20 @ 1:02.2 3 x 50 on :50 200 - Kick w. Fins, Active Recovery 8 x 50 on :50 @ 30l, 30l, 30h, 30m, 30m, 30h, 30l, 29.9? 200 - Kick w. Fins, Active Recovery Warm Down: 100 easy kick ``` Notes: First swim after a tiring week/month. First LCM in ages. Kept it fairly controlled throughout, not to concerned with times except trying to be consistent on the last round. ## 2026-06-03 · LIFT · Lift A - Rating: 3/5 - Training block(s): USLA Nationals Block ```text . ``` ## 2026-06-03 · SWIM · 2 x 7 x 100 on 1:25 - Distance: 3,100 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block - Pre-swim: Gym - Sauna: 12 minutes ```text Warm Up: 400 on 5:30 4 x 100 on 2:00 - Kick w. board 4 x 50 on :60 - Scull to Swim prog. 100 easy Main Set: 2x— 7 x 100 on 1:25 100 easy Rd. 1: Free Rd. 2: Back w. fins Extra: 4 x 100 on 2:00 - 25 to 35m strong fly with fins, rest easy kick ``` Notes: Nothing special, just LCM adaptation. Shoulder/nerves on my right side not doing great in LC. ## 2026-06-04 · SWIM · 3 x 4 x 50+100...eh - Distance: 3,004 meters (LCM) - Rating: 2/5 - Training block(s): USLA Nationals Block - Sauna: 10 minutes ```text Warm Up: 200 swim 200 kick 200 scull/swim 200 swim Pre-Set: 4 x 50 - 3 cycle breakouts, rest easy with fins 100 easy Main Set: 4x— 50 on :55 @ 28.3, 28.8, 29.9, 28.2 100 on 1:25 - Aerobic free 100 easy 4x— 50 on :50 - Fly with fins 100 on 1:30 - Back with fins 100 easy 4x— 50 on :45 - Free with fins 100 on 1:30 - Back with fins 100 easy 50s strongish, 100s aerobicish ``` Notes: Just feeling out paces/efforts in Week 1. ## 2026-06-05 · LIFT · Lift B - Rating: 3/5 - Training block(s): USLA Nationals Block ```text . ``` ## 2026-06-05 · SWIM · 12 x 25 on :35 @ 100p - Distance: 2,200 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set (SCM): 12 x 25 on :35 @ 12.5 avg. Easy: 200 float Misc.: 400 ``` Notes: Mixed SCM/LCM workout. Upper back/neck tightening up so cut the extra swimming short, but happy with the 25s. ## 2026-06-06 · OTHER · Cycling - Rating: 3/5 - Training block(s): USLA Nationals Block Notes: First Ride Distance: 20.72 Duration: 1:11 Avg power: 199W Unstructured ride just to get back on the bike. ## 2026-06-07 · OFF · Rest Day - Training block(s): USLA Nationals Block Notes: Intentional rest day. ## 2026-06-08 · LIFT · Lift A2 - Rating: 3/5 - Training block(s): USLA Nationals Block ```text . ``` ## 2026-06-08 · SWIM · 24 x 50 on :50 @ Sub-threshold - Distance: 3,212 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Warm up: 400 swim 4 x 75 - kick w. board 4 x 50 - scull to swim prog. 100 easy Main Set: 24 x 50 on :50 1-10 @ 32.1 avg. 11-22 @ 31.mid to high 23, 24 at 30.mid and 30.low Extra: 6x— 50 on :50 - Dolphin with fins 100 on 1:30 - Back with fins Warm Down: 100 float ``` Notes: Struggling to figure out what to do LCM, but when in doubt just getting better at threshold/pace 50s I guess. Not in shape enough to really hammer threshold LCM unfortunately. ## 2026-06-09 · SWIM · 8 x 50 @ 100-ish effort - Distance: 2,952 meters (LCM) - Rating: 5/5 - Training block(s): USLA Nationals Block ```text Warm up: 3 x 100 on 1:30 6 x 50 on :50 - 3 DR/SW, 3 SW 100 easy 2 x 50 - 15m b/o with fins 100 float Main Set: 8x— 1 x 50 @ 100 effort 1 x 150 - Easy each round on 5:00 Times: 26.6, 26.4, 26.2, 26.3, 26.3, 26.1, 26.1, 25.8 Post-set: 5 x 100 on 1:20 - Swim out with fins + 50 easy ``` Notes: Unsuited, but happy with the times. ## 2026-06-10 · LIFT · Lift B2 - Rating: 3/5 - Training block(s): USLA Nationals Block ```text . ``` Notes: Just going to keep lifting and hope it works out in a few months. ## 2026-06-10 · SWIM · Generic Swim + 300 with fins - Distance: 3,100 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Warm up: 4 x 150 on 2:00 - swim 4 x 100 on 2:00 - kick 4 x 50 on :60 - scull/swim prog. 100 easy Main Set: 12 x 100 on 1:20 - Free w. fins 100 easy Fast Effort: 1 x 300 @ 2:58.69 - Free w. fins Warm Down: 200 easy ``` Notes: Aerobic maintenance workout plus some extra just to feel a strong fin effort. ## 2026-06-11 · SWIM · Mixed 50s + Aerobic - Distance: 3,600 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm up: 4 x 100 on 1:30 6 x 50 on :60 - 2 k, 2 dr/sw, 2 sw 100 easy 4 x 50 - 15m B/O + easy 100 easy Main Set: 8 x 50 on :50 - Desc. 1-4, 5-8 - 4 and 8 @ 29.3 4 x 150 on 2:20 - Back with fins 50 easy 8 x 50 on :50 - Easy/Fast @ 28.9, 28.7, 28.2, 28.0 4 x 150 on 2:20 - Back with fins 50 easy 8 x 50 - 2 on :50 @ 27.9, 28.8 - 1 on 1:20 easy - 2 on :55 @ 28.2, 28.55 - 1 on 1:20 easy - 2 on :60 @ 28.2, 27.4 200 easy ``` Notes: Tough session, but overall happy with some of my speed here. No clue where I'm really at LCM unless I race, but nothing planned anytime soon. ## 2026-06-12 to 2026-06-20 · NOTE · Travel - Training block(s): USLA Nationals Block Notes: Will actually be taking some days off. Goal is to just maintain some strength and fitness if possible. ## 2026-06-12 · OFF · Travel Day - Training block(s): USLA Nationals Block ## 2026-06-13 · SWIM · TOC, Sprint Day - Distance: 1,450 meters (SCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm up: 300 mix Pre-set: 8 x 75 Main Set: 5x— 50 on 2:15 - Push, Fast 25 on 2:15 - Dive, Fast 25 - Easy Warm Down: 50 easy ``` Notes: Cool experience swimming at TOC. Some dives and racing, which is rare for me. I actually don't really remember what came before the main set. Very low volume, short set though. ## 2026-06-14 · OTHER · SF, ~11mi walking around - Training block(s): USLA Nationals Block ## 2026-06-15 · SWIM · TOC, Day 2 - Distance: 3,925 meters (SCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm up: 300 Pre-Set: 600 yards Main Set: 8 x 25 on :30 200 on 3:00 8 x 50 on :60 400 on 6:00 - neg split 8 x 75 on 1:20 - ez/f/ez and f/ez/f 200 on 3:00 8 x 100 - 4 on 1:20, :60s, 4 on 1:15 200 easy Extra: 25 Dive, Fast ``` Notes: There was definitely some sort of a pre-set, but I already forget it. I think the total was really about 4000. ## 2026-06-16 · OTHER · Yosemite, 8mi Hiking - Training block(s): USLA Nationals Block ## 2026-06-17 · OTHER · More Hiking, ~8mi - Training block(s): USLA Nationals Block ## 2026-06-18 · SWIM · Tahoe, 24 x 75 on :60 - Distance: 3,000 yards (SCY) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Warm up: 400 4 x 75 on 1:10 - scull/swim 4 x 50 on :50 - kick 100 easy Main Set: 24 x 75 on :60 Warm Down: 200 easy ``` Notes: General aerobic maintenance work during travel @ altitude. ## 2026-06-19 · SWIM · Tahoe, Swim #2 - Distance: 3,250 yards (SCY) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Main Set: 500 on 6:00 5 x 100 on 1:15 400 as 25 scull/25 swim 4 x 100 on 1:10 300 - kick with board 3 x 100 on 1:05 200 - DBL Arm BK/Free/Back/Free 2 x 100 on 1:00 100 float 100 on :55 @ 50.5! Warm Down: 250 ``` Notes: Entire practice was the main set. Good effort today especially feeling some of the altitude. ## 2026-06-20 · OFF · Travel Day - Training block(s): USLA Nationals Block ## 2026-06-21 to 2026-06-28 · NOTE · Travel - Training block(s): USLA Nationals Block Notes: France ## 2026-06-21 · SWIM · Between Travel Swim Out - Distance: 3,000 meters (SCM) - Rating: 2/5 - Training block(s): USLA Nationals Block ```text Total: 3000 - I totally forget what I did, but I know it was 3000. ``` ## 2026-06-22 · SWIM · Antibes, Day 1, Swim Out - Distance: 3,050 meters (SCM) - Rating: 2/5 - Training block(s): USLA Nationals Block ```text Warm Up: 400/300/200/100 - Mixed swim free Main Set: 10 x 100 on 1:20 - Free 100 easy 10 x 50 on :50 - Free 100 easy 10 X 25 on :30 - Fly/Back with fins 100 easy Warm Down: ``` Notes: Just swimming out some travel and getting used to the pool. Solo swim. ## 2026-06-23 · SWIM · CN Antibes Day 2: Aerobic? - Distance: 4,400 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm Up: 300 3 x 100 - scull/swim 6 x 50 on :50 - mixed desc. 100 easy Main Set: 3x— 50 on :45 100 on 1:20 150 on 2:00 150 on 2:00 100 on 1:20 50 on :45 Rd. 1+3: Swim / Rd. 2: Fins Easy: 300 - scull/drill/swim by 25 Set 2: 50 on :45 100 on 1:20 150 on 2:00 150 on 2:00 100 on 1:20 50 on :45 - with fins Warm Down: 700 with fins alternating - 100 long scull/swim - 100 side kick ``` Notes: Swore there was more yardage... idk. The group definitely did more, but we started after the warm up... ## 2026-06-24 · SWIM · Antibes Day 3, Short Chute Work - Distance: 4,500 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm Up: 600 with fins as - 300: 50 free/50 back - 200: 50 free/50 kick - 100 IM 600 - 300 25 fly, 75 free (paddles and buoy, no buoy for me) - 200 kick - 100 IM Set 1: 2x— 150 on 2:00 100 on 1:30 50 on :45 - Descend 150 to 50, nothing too fast Chutes: 6 x 100 - 25 with Chute + fins, 75 easy - 25 with fins, 75 easy - 25 dive, 75 easy 3x— 2 x 150 on 2:00 - 3/5/7 breathing 2 x 50 on :60 - Kick 2 x 100 on 1:25 - Swim Rd 2+3 with fins Dives: 3 x 100 - Dive & Glide, easy ``` ## 2026-06-25 · SWIM · Antibes Day 4, More Aerobic? - Distance: 5,200 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm Up: 1000 - 600: 50 swim, 50 back, 50 kick - 400: 50 drill, 50 kick 12 x 50 - 4 on :45 -swim with sm. Paddles and buoy - 4 on 1:00 - kick - 4 on :50 - 25 drill/25 swim 400 - 25 scull, 75 dps Main Set: 400 on 5:00 300 on 3:45 200 on 2:30 100 on 1:15 100 easy 2 x 200 on 2:30 2 x 150 on 2:00 2 x 100 on 1:15 2 x 50 on :45 - Second effort faster than first 100 easy Warm Down: 1000 - 400: 50 drill, 50 kick - 600: 50 swim, 50 back, 50 kick ``` ## 2026-06-26 · SWIM · Antibes Day 5, Aerobic/Threshold... - Distance: 5,500 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm Up: 600 - 300 Free/Back with fins - 300 Free 6 x 100 on 1:30 - Alt. IM/Free 600 - 300 IM K/D/S - 300 Free with fins 4x— 100 on 1:25 50 on :45 100 easy Main Set: 3 x 400 on 4:45/4:30/5:00 2 x 100 on 1:20 - 1 Strong, 1 Moderate 2 x 50 on :45 - 1 Strong, 1 Moderate 500 - Desc. By 100 200 - Moderate Warm Down: 5 x 100 - Kick 300 - 75 Free/25 back with fins ``` Notes: Helds 4:32s, so I missed the first interval, but probably could've went easier/harder/easier had I understood the intervals/set. ## 2026-06-27 · SWIM · Antibes Day 6, Threshold to Suited - Distance: 5,300 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm Up: 2x— 400 - 75 free, 25 back 300 - IMO, K/D/S by 25 with fins 200 - Kick with fins 100 - 25 Fast, 75 easy Pull Set: 6 x 100 on 1:25 - Pull 100 easy Main Set: 8 x 200 on 2:30 @ 2:14-2:15 Suit Up: 8 x 50 on :40 - Push Warm Down: 600 easy ``` Notes: Happy with the 200s... Cooked myself and my entire left side though. Drowned on the 50s. ## 2026-06-28 · OFF · Travel Day - Training block(s): USLA Nationals Block ## 2026-06-29 · SWIM · Misc./Recovery - Distance: 3,500 meters (LCM) - Rating: 2/5 - Training block(s): USLA Nationals Block - Sauna: 18 minutes ```text Warm Up: 2x— 300 swim 200 kick 100 easy Misc 1: 2x— 150 on 2:10 - 100 K/50 Swim 100 on 1:30 - 50 K/50 Swim 50 on :50 - 50 K - with fins, backstroke Misc 2: 3 x 100 on 1:30 - Scull/Swim Main Set: 3x— 4 x 50 on :45 - Dolphin kick w. Fins 200 on 2:00 - 50 Kick/50 Swim BK Warm Down: 200 float ``` Notes: Strained or tight left side. ## 2026-06-30 · SWIM · Aerobic.. I guess - Distance: 3,300 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Warm Up: 400 - Free 300 - Kick 200 - Scull/Swim 100 - Float - All w. fins Main Set: 8 x 100 on 1:25 - Free w. paddles 100 easy 8 x 100 on 1:20 - Free w. fins 100 easy 8 x 50 on :$0 - Free w. fins, faster 100 easy ``` Notes: Promising improvements, but still some of the same pain/discomfort. ## 2026-06-30 · OTHER · Cycling - Rating: 3/5 - Training block(s): USLA Nationals Block Notes: 3 x 10min on/2min off Distance: 26.16 Duration: 1:27 Avg power: 195W Feel terrible on the bike. ## 2026-07-01 · LIFT · LIft B3 - Rating: 2/5 - Training block(s): USLA Nationals Block ```text . ``` Notes: Repeating B day after 2 weeks off. Letting upper body recover/heal. ## 2026-07-01 · SWIM · New Classic, Mixed Speed/Aerobic - Distance: 4,000 yards (SCY) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Warm up: 400 free 4 x 100 on 1:40 - kick 4 x 50 on :50 - scull/swim prog. 100 easy Main Set: 8 x 50 on :50 - Desc. 1-4, 5-8 @ 27.h, 27.l, 26.l, 25.m @ 27.h, 26.5, 25.5, 24.9 4 x 150 on 1:55 - Back with fins 100 easy 8 x 50 on :50 - Alt. 1 @ pace, 1 easy @ 25.0, 25.1, 25.0, 24.9 4 x 150 on 2:00 - Back with fins 100 easy Kick Set: 50 on :40 100 on 1:20 150 on 2:00 150 on 2:00 100 on 1:20 50 on :40 - Dolphin kick with fins Warm Down: 100 easy ``` Notes: Feel terrible, but at least some speed was there eventually. Definitely did not have it during the warm-up. ## 2026-07-02 · OFF · Sick - Training block(s): USLA Nationals Block ## 2026-07-03 · SWIM · Nothing really - Distance: 4,550 yards (SCY) - Rating: 2/5 - Training block(s): USLA Nationals Block ```text Warm up: 2x— 400 300 200 100 Main Set: 3x— 10 x 75 on :60 100 easy Rd. 1: Swim Rd. 2: Fins Rd. 3: Paddles ``` Notes: Just getting yards in while feeling off. ## 2026-07-04 · LIFT · Lift A3 - Rating: 2/5 - Training block(s): USLA Nationals Block ```text . ``` Notes: Upper Body Day… Still dealing with some strained muscles on my left side, buy manageable enough for now. ## 2026-07-04 · SWIM · 4/3/2/1 x 50 - Distance: 3,200 yards (SCY) - Rating: 3/5 - Training block(s): USLA Nationals Block - Pre-swim: Dryland/Gym ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 4 x 50 on :60 @ 24.8, 24.8, 24.6, 24.8 200 - Kick w. Fins 3 x 50 on 1:10 @ 24.7, 24.3, 24.5 200 - Kick w. Fins 2 x 50 on 1:20 @ 24.4, 24.1 200 - Kick w. Fins 1 x 50 @ 23.9 200 - Kick w. Fins Extra Set: 2x— 150 on 1:50 100 on 1:15 50 on :45 - Back w. Fins ``` Notes: Not really my best work, but I think I within a month I can get some of my top-end going. Battling a muscle strain and cold, so it should turn around fast over the next week. Did this set a few months back with a suit, and closed in 22.3… Work to do. ## 2026-07-05 · OFF · Rest Day - Training block(s): USLA Nationals Block Notes: Holiday/Family/Coaching instead of training. ## 2026-07-06 · LIFT · Lift B4 - Rating: 3/5 - Training block(s): USLA Nationals Block ```text . ``` Notes: B Day = Lower Body. Saved in my notes. ## 2026-07-06 · SWIM · Suited 200 @ 1:43.5 - Distance: 3,200 yards (SCY) - Rating: 4/5 - Training block(s): USLA Nationals Block - Pre-swim: Dryland/Gym ```text Warm up: 6 x 75 on :60 - Swim 6 x 50 on :50 - 2/2/2 6 x 25 - Mixed sprint 200 easy Main Set: 8 x 25 on :30 @ 11.h 200 easy 4 x 50 on :60 @ 24.2, 24.1, 24.3, 24.0 200 easy 2 x 100 on 2:00 @ 49.9, ?? (Same or faster?) 200 easy 200 @ 1:43.5 200 easy Buffer Set: 8 x 75 on :60 - Mixed swim with fins Warm Down: 100 easy ``` Notes: Accidentally cleared my time on the second 100, but likely similar or slightly faster. Opened the 200 in 50. But felt noticeably easier than the 49s for the 100s. Still gave in too much though on the third 50. ## 2026-07-07 · SWIM · Filler Aerobic tbh - Distance: 3,500 yards (SCY) - Rating: 2/5 - Training block(s): USLA Nationals Block ```text Warm up: 400 4 x 100 on 1:40 - kick 4 x 50 on :50 - Scull/Swim prog. 100 easy Main Set: 2x— 2 x 150 on 1:45/1:50 100 on 1:30 - Kick 3 x 100 on 1:10/1:15 100 on 1:30 - Kick 4 x 75 on :60 100 on 1:30 - Kick Rd. 2: Back w. fins ``` Notes: Not my best day. Stuck in between deciding what to do vs. how I actually feel. Just filler workout tbh. ## 2026-07-08 · SWIM · Light Threshold 50s - Distance: 3,500 yards (SCY) - Rating: 3/5 - Training block(s): USLA Nationals Block - Pre-swim: Pre-hab ```text Warm up: 500 swim 400 - 100 kick/1 swim Bk w. fins 4 x 75 on 1:10 - Kick w. board 4 x 50 on :50 - Scull/Swim prog. 100 easy Main Set: 2x— 10 x 50 on :40 @ 26s 4 x 100 on 1:15 - Back w. fins 100 easy - Rd. 2: Alt. 1 @, 1 smooth ``` Notes: Light pre-hab/warm up in gym beforehand. Not sure it actually changed feel for the first half of warm-up like I hoped. ## 2026-07-08 · LIFT · Lift A4 - Rating: 2/5 - Training block(s): USLA Nationals Block ```text . ``` Notes: Some back/shoulder issues, so went lighter/less reps + competition this weekend. ## 2026-07-09 · SWIM · Pre-Meet Loosen - Distance: 2,000 meters (SCM) - Rating: 2/5 - Training block(s): USLA Nationals Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :60/:55/:50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 4 x 75 on 1:10 - 25 scull/50 swim 4 x 75 on 1:10 - 25 kick/50 swim 100 float ``` Notes: Don't feel particularly sharp, but whatever. ## 2026-07-10 to 2026-07-11 · MEET · Senior Mets LCM - Rating: 4/5 - Training block(s): USLA Nationals Block - Meet marker(s): Senior Mets LCM ```text 200 Free Prelims: 1:53.81 26.52 55.64 1:25.53 1:53.81 400 Free Prelims: 4:07.15 27.39 57.78 1:29.07 2:00.95 2:32.93 3:05.23 3:37.54 4:07.15 ``` Notes: Overall fairly happy with my two swims this weekend. My 400 was about 17 second drop from the last and only other time I raced it in 2015. I can definitely improve on both events and have at least swum well enough in the 400 to warrant giving it another go. ## 2026-07-12 · OTHER · Cycling - Rating: 3/5 - Training block(s): USLA Nationals Block Notes: Flat Tire @ Halfway Distance: 20.29 Duration: 1:14:27 Avg power: 172W Felt good to ride, but flat tire kinda shortened the ride. ## 2026-07-13 · SWIM · Morning Aerobic - Distance: 4,500 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Warm up: 400 4 x 100 on 1:30 - Back Kick/Swim w. fins 4 x 50 on :60 - Scull to Swim Main Set: 3x— 2x— 50 on :45 100 on 1:25 150 on 2:00 100 on 1:25 50 on :45 — 100 easy Rd. 1: Free Rd. 2: Free w. paddles Rd. 3: Fins (100s as back) Warm Down: 8 x 50 on :45 - Kick w. fins + board 100 easy ``` Notes: Eh... ## 2026-07-14 · SWIM · 16/12/8/4 x 50 - Distance: 3,400 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block - Pre-swim: Pre-hab ```text Warm up: 4 x 100 on 1:30 4 x 50 on :55 - Scull/Swim 4 x 50 on :50 - Desc. 1-4 200 easy Main Set: 16 x 50 on :45 - 8 Steady, 8 as 3 Smooth/1 Strong - 31.h for 8, then 31.l on the 2 strong 12 x 50 on :50 - Every 3rd Strong - 31.3, 30.3, 29? 8 x 50 on :55 - Every other strong - 29.2, 29.1, 28.99, 29.2 4 x 50 on :60 - All strong - 29.5, 29.3, 29.5, 28.1 Warm Down: 400 steady kick w. fins ``` Notes: The classic Grant Hackett/Bob Bowman set. Absolutely cooked me though. ## 2026-07-15 · LIFT · Lift B5 - Rating: 3/5 - Training block(s): USLA Nationals Block ```text . ``` ## 2026-07-15 · SWIM · Alt. Speed/Aerobic - Distance: 3,600 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block - Pre-swim: Dryland/Gym - Sauna: 10 minutes ```text Warm Up: 2x— 300 - Swim/Kick 200 - Scull/Swim 100 - 25 Strong/75 EZ Main Set: 4 x 50 on :60 - 15-20m Fast 6 x 100 on 1:30 - Back w. fins 4 x 50 on :60 - 25-35m Fast 4 x 150 on 2:10 - Back/Free Mix w. fins 4 x 50 on :60 - 1 EZ/1 Fast! w. fins @ 25.2, 23.8 3 x 200 on 2:40 - 50 Free/50 BK w. fins ``` Notes: Not sure if theres any merit in combining the two, or should I just do a few sprints and call it a day, but classic mid-week type of thing for me at this point. ## 2026-07-16 · OTHER · Running - Rating: 4/5 - Training block(s): USLA Nationals Block Notes: 4 x 2:00 @ 6%, 7 spd Good work. ## 2026-07-16 · SWIM · Sub-Threshold Work - Distance: 3,600 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm up: 400 swim 4 x 100 on 2:00 - Kick 4 x 50 on :50 - Scull/Swim 200 float Main Set: 16 x 50 on :50 @ 31.0 avg. 400 easy 16 x 50 on :50 @ 29.0 to 28.6 avg. w. Fins 400 easy ``` Notes: Kinda depleted, but still got in some good work. ## 2026-07-17 · SWIM · Easy Day - Distance: 2,904 meters (SCM) - Rating: 2/5 - Training block(s): USLA Nationals Block ```text Warm up w. Fins: 300 swim 3 x 100 - swim 200 - Kick 4 x 50 - Kick 100 - mix 4 x 25 - 15 u/w Main Set: 4 x 75 on :60 - Swim w. Fins 4 x 50 on :45 - Kick w. Fins 50 easy 4 x 75 on :60 - Back w. Fins 8 x 25 on :30 - Kick/Swim w. Fins 50 easy 4 x 75 on :60 - Mix w. Fins 8 x 25 on :30 - 1 F, 1 EZ 50 easy Float: 150 float just to hit 3k ``` Notes: Super early am, SCM, shared lanes, crowded. Just getting in some movement. ## 2026-07-18 · SWIM · AGUA Masters - Distance: 4,500 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm up: Missed Pre-Set: 4 x 150 - 50 DPS, 50 Build, 25 F/25 EZ 4 x 50 on :60 - Odds: 3 cycle breakout - Evens: Build to fast finish 6 x 100 on 1:35 - 1: 10 cycles fast finish - 2: 8 cycles fast finish - 3: 6 cycles fast finish 100 easy Pull Set: 4 x 250 on 4:00 - Smooth Pull Main Set: 3 x 200 on 2:50 - Desc. 1-3 @ 2:24, 2:20, 2:16 4 x 150 on 2:10 - 100 Smooth, 50 Strong 10 x 50 on :60 - Best Average @ 29-30s maybe? Warm Down: 3 x 100 on 2:30 - EZ Kick with fins ``` ## 2026-07-19 · OFF · Off - Training block(s): USLA Nationals Block ## 2026-07-20 · LIFT · Lift A5 - Rating: 3/5 - Training block(s): USLA Nationals Block ```text . ``` Notes: Pullups and more ## 2026-07-20 · SWIM · 4 x (100 Fast, 3 x 100 easy) - Distance: 3,000 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm up: 4 x 100 on 1:30 4 x 50 on :55 - Drill/Swim 4 x 50 on :50 - Desc. 1-4 200 easy Main Set: 4x— 1 x 100 on 1:30 - Fast @ 58.3, 57.9, 56.9, 54.6! 3 x 100 on 1:45 - Recovery Rest: 1-2 min Warm Down: 8 x 50 - Mixed ``` Notes: Happy with the 54.6. Probably should have been faster on the rest though. ## 2026-07-21 · SWIM · Fin Adaptation - Distance: 3,100 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Warm up w. fins: 2x— 300 swim 200 kick 100 mix Rd. 1: Free, Rd. 2: Back Pre-Set: 6 x 100 on 1:30 - Alt. free/back Main Set: 4 x 50 on :45 - Moderate w. LS fins 200 float 3 x 100 on 1:30 - Faster w. LS fins 200 float 1 x 150 - Strong w. LS fins +10s rest 1 x 50 - Fast w. LS Fins 200 float ``` Notes: Adapting to carbon lifesaving fins mostly... ## 2026-07-22 · OTHER · Running - Rating: 4/5 - Training block(s): USLA Nationals Block Notes: 5 x 1:30 @ 7.5, 6.5% + 1:00 rest ## 2026-07-22 · SWIM · Shorter Threshold - Distance: 2,300 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :60/:55/:50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 6 x 100 on 1:25 - Desc 1-3 and hold 4 x 50 on :45 @ 31.4s 200 easy ``` Notes: Would have liked to be faster on the 50s, but all good. Session cut short due to lack of time. Treadmill before the swim 5 x 1:30 @ 7.5, 6.5% + 1:00 rest ## 2026-07-23 · SWIM · 7? x Box Course w. Tom - Distance: 0 meters (OW) - Rating: 3/5 - Training block(s): USLA Nationals Block Notes: Chilly water, felt kinda terrible. Not as good as last year when I came off good cycling fitness. ## 2026-07-24 · SWIM · Aerobic - Distance: 4,500 meters (LCM) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Warm up: 300/200/100 4 x 50 on :60 - Scull/Swim 4 x 50 on :50 - Desc. 1-4 100 easy Main Set: 4x— 150 on 2:00 - White-ish 100 on 1:30 - White-ish 50 on :45 - Red — 100 easy 3x— 150 on 2:00 - White-ish 100 on 1:30 - White-ish 50 on :45 - Red — 100 easy 2x— 150 on 2:00 - White-ish 100 on 1:30 - White-ish 50 on :45 - Red — 100 easy 1x— 150 on 2:00 - White-ish 100 on 1:30 - White-ish 50 on :45 - Red — 100 easy ``` Notes: In hindsight this was too much volume on a tired shoulder. ## 2026-07-25 · LIFT · Lift B6 - Rating: 3/5 - Training block(s): USLA Nationals Block ```text . ``` Notes: DLs+++, Probably messed up my shoulder during the end of the workout here. ## 2026-07-25 · SWIM · Rounds of 50's @ Pace-ish - Distance: 2,600 meters (SCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm Up: 400 4 x 100 on 1:45 - Kick 4 x 50 on :55 - Scull/Swim 100 float Main Set: 6 x 50 on :50 - Desc. 1-3, Desc. 4-6 Faster 200 kick w. fins easy 6 x 50 on :50 - 1 Smooth/1 Fast 200 kick w. fins easy 6 x 50 on :50 - Desc 1-4, 5 EZ, 6 Max w. fins 200 kick w. fins easy ``` Notes: Short on time, thought it was good. Aggravated the trap/back/shoulder once I got out and the discomfort set in. ## 2026-07-26 · OFF · Off — Shoulder Issues Anyway - Training block(s): USLA Nationals Block Notes: Title says it all, Trap and shoulder pain, but was planning on resting anyway. ## 2026-07-27 · SWIM · 90% Kick - Distance: 3,000 meters (LCM) - Rating: 4/5 - Training block(s): USLA Nationals Block ```text Warm up: 800 - 100 swim/100 kick 200 - Scull/Swim Pre-Set: 8 x 100 on 1:30 - Kick w. fins 200 - Scull/Swim Main Set: 4 x 50 on :50 - Max kick w. fins 200 easy 3 x 50 on :60 - Max kick w. fins 150 easy 2 x 50 on 1:10 - Max kick w. fins 100 easy 50 - Max kick w. fins 50 easy ``` Notes: Still good work despite my shoulder issues. ## 2026-07-28 · OTHER · Running - Rating: 3/5 - Training block(s): USLA Nationals Block Notes: Treadmill: 2:00/1:45/1:30 Treadmill Run 1 x 2:00 min on / 1:00 min off @ 6 1 x 1:45 min on / 1:00 min off @ 6.5 1 x 1:30 min on / 1:00 min off @ 7 @ 6% grade ## 2026-07-28 · SWIM · Easier Swim - Distance: 1,850 yards (SCY) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Warm up: 400 swim 4 x 100 on 1:40 - Kick 4 x 50 on :50 - Scull/Swim 200 float Main Set: 6 x 75 on :60 100 float 300 @ 2:57 100 float ``` ## 2026-07-29 · SWIM · 3000 Forgotten - Distance: 3,000 yards (SCY) - Rating: 2/5 - Training block(s): USLA Nationals Block ```text Workout: 3000 mixed ``` Notes: This one was an actual workout, but swimming around my shoulder discomfort and pain. I unfortunately didn't bother to write this one down. ## 2026-07-30 · SWIM · Desc to Speed - Distance: 2,900 yards (SCY) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Warm up: 3 x 200 mixed swim 4 x 100 on 1:40 - Kick 4 x 50 on :50 - Scull/Swim 200 easy Main Set: 3x— 1 x 50 on :50 - Kick 1 x 50 on :50 - Scull 1 x 50 on :50 - Swim, Desc 1-3 - 100 easy 3x- 1 x 50 on :50 - Kick w. fins 1 x 50 on :50 - Scull w. fins 1 x 50 on :50 - Swim, Desc 1-3 w. fins - 100 easy ``` Notes: Shoulder cooked still, but had to give it a try. ## 2026-07-31 · SWIM · More Misc. - Distance: 2,800 yards (SCY) - Rating: 1/5 - Training block(s): USLA Nationals Block - Pre-swim: Dryland/Gym ```text Warm up: 2x— 150 Free 100 Kick 2x— 200 Back w. fins 50 Back kick w. fins 4 x 50 on :50 - Scull to Swim 100 easy Main Set: 8 x 75 on :60 - Aerobic Free 4 x 100 on 1:15 - Aerobic back w. fins 8 x 50 on :40 - Alt. Kick/Free w. fins Warm Down: 100 float ``` Notes: Still struggling through shoulder/back issues. ## 2026-08-01 · SWIM · 3000 mixed - Distance: 3,000 meters (SCM) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Workout: 3000 mixed ``` Notes: Again, I gave up on recording the final few workouts aside from general distance covered. ## 2026-08-02 · OFF · Final Rest Day - Training block(s): USLA Nationals Block ## 2026-08-03 · SWIM · 2000 Misc. - Distance: 2,000 yards (SCY) - Rating: 3/5 - Training block(s): USLA Nationals Block ```text Workout: 2000 mixed ``` Notes: I don't really remember what I did, but I know it was nothing significant or hard. ## 2026-08-04 to 2026-08-07 · MEET · 2026 USLA Nationals - Rating: 3/5 - Meet marker(s): 2026 USLA Nationals ```text . ``` Notes: Ups and downs. ## 2026-08-08 to 2026-09-09 · BLOCK · Off Season - Training block(s): Off Season Notes: Chilling, aerobic base, and random things. Rode the bike and walked a lot. Occasionally ran. Those aren’t included here though. ## 2026-08-08 · OFF · Travel Day - Training block(s): Off Season ## 2026-08-09 · OFF · Chill - Training block(s): Off Season ## 2026-08-10 · SWIM · 4000 on the House - Distance: 4,000 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Workout: 10x— 100 Swim 100 Kick - No interval 500 Swim 100 Kick 400 Swim 100 Kick 300 Swim 100 Kick 200 Swim 100 Kick 100 Swim 100 Kick ``` Notes: Just swimming. Shoulder is still bothering me hence the alternating kick. No fins either as my toe is missing some skin. ## 2026-08-11 · OTHER · Running - Rating: 4/5 - Training block(s): Off Season Notes: 5km Distance: 3.1 Duration: 25:53 Average Page: 8:20 / mi ## 2026-08-12 · OTHER · Walking Day - Training block(s): Off Season Notes: Kind of off, but I walked a lot today. ## 2026-08-13 · OTHER · Cycling - Rating: 3/5 - Training block(s): Off Season Notes: Jamaica Bay Loop Distance: 30.1 Duration: 1:46 Avg power: 193W Definitely out of shape, but also legs hurting from the run. ## 2026-08-14 · SWIM · 10 x 400 - Distance: 4,000 yards (SCY) - Rating: 3/5 - Training block(s): Off Season ```text Main Set: 10 x 400 as - 3 on 5:30/5:20/5:10 : Swim/Kick Mix - 6 on 5:00/4:50/4:40/4:30/4:20/4:10 @ 4:06.6 final - 1 as 25 Strong w. Fins, 75 easy ``` Notes: Just swimming. ## 2026-08-15 · SWIM · AGUA Saturdays - Distance: 4,900 meters (LCM) - Rating: 4/5 - Training block(s): Off Season ```text Warm Up: Skipped W/U Kick: 3 x 200 on 4:15 - Kick w. fins Pull: 12 x 100 @ 1:40 - 6 smooth - 6 desc by 2s (#12 = 1:03) Main Set: 8 x 50 on :60 - w. buoy, no paddles - Odds Drill (Fist) - Evens DPS 400 on 6:00 - Negative split 200 on 3:00 - Negative split 100 on 1:30 - Negative split 500 on 8:00 - Desc. by 100 Misc: 100 easy Fins: 5 x 100 on 1:50 w. fins - Kinda Forget first 25m - Middle 50m strong - Final 25 easy Extra: 4 x 50 on 1:10 w. fins - 10s streamline float - 10m blast kick - 10 cycle fast into flip - Strong finish 100 easy 6 x 50 on 1:10 - No Fins - Odds: 15m Fast, Flip, 10s -> 6 Cycle Fast - Evens: EZ DPS Warm Down: 300 mixed w. fins ``` Notes: Might be forgetting order or some of the workout, but I know I did 4900m. ## 2026-08-16 · OFF · Off — Unkown? - Training block(s): Off Season ## 2026-08-17 · SWIM · Freeport Method - Distance: 4,200 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Warm Up: 3x— 300 swim 200 kick 100 scull/swim Main Set: 4x— 300 swim 200 kick 100 back - all with fins - round 4: 200 DK, 100 easy ``` ## 2026-08-18 · SWIM · Freeport Method Day 2 - Distance: 4,000 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Workout: 600 swim 200 kick 2 x 300 on 4:15 200 kick 3 x 200 on 2:45 200 kick 4 x 150 on 2:00 - swim w. fins 200 kick w. fins 6 x 100 on 1:15 - swim w. fins 200 kick w. fins ``` ## 2026-08-19 · SWIM · Freeport Method w. Speed - Distance: 4,000 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Warm up: 400 on 6:30 4 x 100 on 2:00 - Kick 4 x 50 on :60 - Scull/Swim Main Set: 2x— 8 x 50 on :60 - Fast/EZ 10 x 100 on 1:30 100 easy Rd. 1 50s @ 28.3, 28.3, 28.1, 28.5 Rd. 2 w. fins @ 26.9, 26.9, 27.1, 26.5 Rd. 2 100s: Descend 1-5, 6-10 by feel (57.0 #10) ``` Notes: Stacking days I guess. ## 2026-08-20 · SWIM · Freeport Method Day 4 - Distance: 3,400 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Warm up: 400 swim 2 x 50 - kick 4 x 50 - drill/swim 100 float Main Set: 2x— 2 x 200 on 2:40/2:30 2 x 50 on :60 - Kick 2 x 150 on 2:00/1:52.5 2 x 50 on :60 - Kick 2 x 100 on 1:20/1:15 2 x 50 on :60 - Kick 100 float Rd. 1 - Swim / Rd. 2 - Fins ``` Notes: Condensed/shortened due to obligations. ## 2026-08-21 · OTHER · Quick Ride - Training block(s): Off Season Notes: Off from swimming.... quick 25 mi. bike ride. ## 2026-08-22 · OTHER · 51 mi. Ride - Training block(s): Off Season Notes: Off from swimming, 3 hour bike ride... ## 2026-08-23 · OFF · Off - Training block(s): Off Season Notes: Family party. ## 2026-08-24 · SWIM · Freeport Method, Week 2 - Distance: 3,706 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Warm up: 400 free 3 x 100 on 2:00 - Kick 4 x 50 on :60 - Scull/Swim 100 easy Speed-ish: 6 x 50 - 15m Speed/35m Easy w. fins - No speed on hand today really 100 easy Main Set: 20 x 100 on 1:25 - Swim @ WHITEish Extra Work: 100 easy 400 kick with fins 100 easy ``` ## 2026-08-25 · SWIM · Freeport Thresholdish - Distance: 3,500 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Warm up: 300 swim 200 kick 100 float 4 x 50 on :60 - scull/swim 200 misc. Main Set: 4x— 5 x 100 on 1:30/1:20/1:20/2:00 by round - Swim/Swim w. fins x 2/Kick by round 100 float Warm Down: 100 easy ``` Notes: Attempted some threshold, not sure im really there or this is the time and place for it. I descended round 1 maybe to 1:06. Not so great. Round 2 I average 1:02s Round 3 I average 1:00 Fastest kick = 1:38 ## 2026-08-26 · SWIM · Freeport, Slow - Distance: 3,600 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Warm up: 1200 riis style Main Set: 16 x 50 on 1:00 - Alt. Fast/EZ - Avg. ~29.0 200 float 16 x 50 on 1:00 w. fins - Alt. Fast/EZ - Avg. 27s 1/2, 26s 1/2 200 float Warm down: 400 kick with fins ``` ## 2026-08-27 · SWIM · Freeport Method, 3/2/1/2/3 - Distance: 3,400 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Warm up: 400 swim 3 x 100 on 2:00 - kick 4 x 50 on :60 - scull/swim 100 easy Main Set: 2x— 300 on 4:00/3:45 200 on 2:40/2:30 100 on 1:20/1:15 200 on 2:40/2:30 300 on 4:00/3:45 100 easy Rd. 1: Swim, Rd. 2: Fins ``` ## 2026-08-28 · SWIM · Freeport, Shortened - Distance: 2,500 meters (LCM) - Rating: 2/5 - Training block(s): Off Season ```text Warm up: 1000 mixed Main Set: 2 x 150 on 2:00 2 x 50 on :60 - kick 3 x 100 on 1:20 2 x 50 on :60 - kick 6 x 50 on :40 100 easy 2 x 150 on 2:00 - stopped after this. ``` Notes: Didn't feel great. ## 2026-08-29 · OFF - Training block(s): Off Season ## 2026-08-30 · OFF - Training block(s): Off Season ## 2026-08-31 · SWIM · 16 x 150 on 2:00 - Distance: 4,000 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Warm up: 400 swim 3 x 100 on 2:00 - kick 4 x 50 on :60 - scull/swim 100 easy Main Set: 16 x 150 on 2:00 @ WHITE-ish effort Kick: 10 x 50 on :50 x 4/:45 x 4/:40 x 2 100 easy ``` ## 2026-09-01 · OFF · Car Trouble - Training block(s): Off Season ## 2026-09-02 · SWIM · Thresholdy 100s - Distance: 3,200 meters (LCM) - Rating: 4/5 - Training block(s): Off Season ```text Warm up: 400 on 6:00 - swim 3 x 100 on 2:00 - kick 4 x 50 on :60 - scull/swim 100 easy Main Set: 2x— 8 x 100 on 1:20 Rd. 1 @ 1:06.h avg. Rd. 2 @ 1:02 avg. with fins 4 x 50 on :60/:50 - Kick, steady Warm Down: 200 float ``` Notes: Just a good, solid session with decent work. Not too little, not too much. ## 2026-09-03 · OTHER · Cycling Day - Training block(s): Off Season Notes: 35 minutes @ 275 watts or something like that ## 2026-09-04 · SWIM · 10 x 100's with Fins - Distance: 3,000 meters (LCM) - Rating: 4/5 - Training block(s): Off Season ```text Warm up: 400 on 6:00 - Swim 3 x 100 on 2:00 - Kick 4 x 50 on :60 - Scull/Swim 100 float Extra Warm up: 4 x 50 on :40 100 kick 4 x 50 on :40 w. fins 100 kick w. fins Main Set: 10 x 100 - 2 on 2:00/1:50/1:40/1:30/1:20 - with fins @ 58.4, 57.4, 57.9, 57.3, 57.1, 58.4 (fin slipped), 58.6, 59.2, 58.6, 57.9 Warm Down: 400 Kick/Swim easy ``` Notes: Good effort with the fins. ## 2026-09-05 · OTHER · Cycling: 30ish miles - Rating: 3/5 - Training block(s): Off Season Notes: Nothing crazy. ## 2026-09-06 · SWIM · Freeport Aerobic (Final) - Distance: 3,300 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Warm up: 400 on 6:00 - Swim 3 x 100 on 2:00 - Kick 4 x 50 on :60 - Scull/Swim 100 float Main Set: 3x— 2 x 150 on 2:00 2 x 50 on :60 - Kick 2 x 100 on 1:25 Easy: 200 float with fins 4 x 50 - Fins/Finger paddles - DPS/Technique focus 100 float ``` Notes: I think this is the last Freeport LCM workout for now. ## 2026-09-07 · OTHER · More Cycling - Rating: 3/5 - Training block(s): Off Season Notes: 35 miles or something... ## 2026-09-08 · SWIM · Basic Aerobic - Distance: 3,500 meters (LCM) - Rating: 3/5 - Training block(s): Off Season ```text Warm up: 400 on 6:00 - Swim 3 x 100 on 2:00 - Kick 4 x 50 on :60 - Scull/Swim 100 float Main Set: 100 on 1:25 200 on 2:50 300 on 4:15 400 on 5:30 300 on 4:00 200 on 2:40 100 on 1:20 Extra Kick: 8 x 100 on 1:30 - kick with fins Warm Down: 100 easy ``` ## 2026-09-09 · OTHER · Cycling, 30 mile Loop - Rating: 4/5 - Training block(s): Off Season Notes: South wind efforts here: https://www.strava.com/activities/20108604876 ## 2026-09-10 to 2026-12-01 · BLOCK · LWC 2026 (South Africa) - Training block(s): LWC 2026 (South Africa) Notes: Lifesaving Worlds 2026 ## 2026-09-10 · SWIM · Day 1: 20 x 75 (Easy-ish) - Distance: 3,250 yards (SCY) - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 400 on 5:00 - Swim 3 x 100 on 1:40 - Kick 4 x 50 on :50 - Scull/Swim 100 float Main Set: 20 x 75 on :60 @ WHITE effort Easy: 4 x 50 - DBL Arm Back/Free Kick w. Fins: 4 x 25 on :30 - Underwater 50 float 4 x 25 on :30 - Underwater 50 float 4 x 50 on :60 - 15m U/W 50 float ``` Notes: Just getting used to yards and the pool these next few days. I'll start an actual weekly routine on Monday. ## 2026-09-10 · OTHER · Run: 1km @ 3:50.1 - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) Notes: Someone asked me to do a 1km and I was procrastinating it. Decided to walk to a track, do a few warmup strides, and then try to control/hard effort a 1km. Grok Bot correctly estimated by time. ## 2026-09-11 · OFF · Off - Training block(s): LWC 2026 (South Africa) ## 2026-09-12 · SWIM · Post Clinic Easy - Distance: 2,000 yards (SCY) - Rating: 1/5 - Training block(s): LWC 2026 (South Africa) ```text Workout: 400 swim 300 kick 200 back 100 easy 200 back 300 kick 400 swim 100 float - All with fins ``` Notes: Rough way to start the actual training block past few days, but all good. Coached a clinic all morning, and last thing you want to do is run a workout. My body was not cooperating, but still got in some easy swim. Passive heat afterwards 10-12min ## 2026-09-13 · SWIM · Sunday Aerobic: 24 x 100 - Distance: 4,050 yards (SCY) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 24 x 100 on 1:15 @ ~59-60 for 1-16 @ >60 for 17-24 Easy: 100 float Speed-ish: 6 x 25 - 1 easy/1 strong @ 11.3, 11.3, 10.9, 10.8, 10.5 Warm Down: 100 easy ``` Notes: General aerobic with some speed touches at the end. ## 2026-09-14 · LIFT · LWC Block: Lift A1 - Rating: 2/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 5 min spin 4 x Shoulder prehab 2 x 8-10 hops - Neutral Chin Ups (Assisted): 8 @ 14, 8 @ 12, 8 @ 10, 6 @ 8 - SA DB Row: 1 x 5 @ 50 - BSS: 3 x 5 @ BW ``` Notes: Cautious about overdoing the first lift back so kept it to very few exercises. Especially considering I'm looking to add in more max speed/neural in the water on Mondays. Random back tweak doing single arm dumbbell row, so skipped the next sets of that. ## 2026-09-14 · SWIM · Max Speed: Day 1 - Distance: 1,500 yards (SCY) - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 400 swim 4 x 75 on 1:15 - kick 4 x 50 on :50 - Scull/Swim 100 easy Main Set: 2x— 4 x 25 on 1:30 - 15m Max Speed w. Chute (2) 50 on 4:00 - easy 1x— 4 x 25 on 1:15 - 15m Max Speed, No Chute 100 easy ``` Notes: Hard to tell where I am at. Day 1, so just trusting that this type of work over a longer period of time will work. Taking longer rest than feels necessary, but understanding thats what the science says. Only 180 meters of max speed/resisted volume, but I have to start somewhere. Trying to not get caught up in yardage on these Mondays, and trusting the rest of the week will carry me through to the 200/500. ## 2026-09-15 · SWIM · Tuesday w. Tom - Distance: 3,550 yards (SCY) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 4 x 100 on 1:20 4 x 50 on :50 - Kick 4 x 50 on :50 - Scull/Swim 100 easy Main Set: 4x— 4 x 50 on :50 - Kick 3 x 100 on 1:10 150 easy Rd. 1 @ 56.9, 56.6, 57.1 Rd. 2 @ 56.2, 57.1, 56.9 Rd. 3 @ 56.9, 57.2, 56.9 Rd. 4 @ 56.5, 56.7, 56.3 Warm Down: 50 extra easy ``` Notes: Kinda cooked by round 4, but faster than I anticipated. Tom swam last round with fins hence my faster times there. ## 2026-09-16 · SWIM · Wednesday Aerobic - Distance: 3,500 yards (SCY) - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 400 on 6:00 - Swim 3 x 100 on 1:40 - Kick 4 x 50 on :50 - Scull/Swim 100 float Main Set: 2x— 3x— 150 on 1:50 100 on 1:15 50 on :45 - Backstroke with fins — 100 easy Underwater Work: 2x— 8 x 25 on :30 50 easy ``` Notes: Basic aerobic as back with fins to offload shoulder. Eventually looking to do 4-5k controlled aerobic effort. ## 2026-09-17 · OFF - Training block(s): LWC 2026 (South Africa) ## 2026-09-18 · LIFT · LWC Block: Mini Lift A1 - Rating: 2/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 5 min spin 4 x Shoulder prehab 2 x 8-10 hops - Neutral Chin Ups (Assisted): 4 @ 10, 4 @ 8, 4 @ 6, 4 @ 6 - BSS: 2 x 5 @ BW ``` Notes: Really poor sleep so taking it careful. ## 2026-09-18 · SWIM · Friday: pace 50s + back fins 100s - Distance: 3,100 yards (SCY) - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) - Start time: 06:30:00 ```text Warm up: 400 on 4:40 - Swim 3 x 100 on 1:40 - Kick 4 x 50 on :50 - Scull/Swim 100 float Main Set: 3x— 4 x 50 on :40 @ 26.h 4 x 100 on 1:20 - Back with fins 100 easy - Round 3 did 50's with fins ``` Notes: Ideally Friday is more speed oriented, but not my best sleep last two days has hindered training performance. Will have to add in race efforts and lifesaving specific work next week. IIRC: 26.h is about my 500 pace? maybe 27s if you add the flip turn. ## 2026-09-19 · SWIM · Saturday Aerobic Work - Distance: 3,700 yards (SCY) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 400 on 4:40 - Swim 3 x 100 on 1:40 - Kick 4 x 50 on :50 - Scull/Swim 100 float Main Set: 8x— 125 on 1:30 @ 1:13.h avg. 100 on 1:15 @ 58.h avg. 75 on 1:00 @ 43.l avg. Easy: 100 float Speed w. fins: 4x— 25 @ ??, 9.45, 9.42, 9.21 50 easy ``` Notes: Enjoying the days with aerobic + small dose speed work at the end. ## 2026-09-20 · OFF · Sunday Off Day - Training block(s): LWC 2026 (South Africa) Notes: Spectated OW swim. ## 2026-09-21 · LIFT · LWC Block: Lift A2 - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: Misc. W/U 4 x Shoulder prehab 2 x 8-10 hops - Neutral Chin Ups (Assisted): 8 @ 10, 4 @ 6, 4 @ 4, 4 @ 4 - BSS: 3 x 5 @ BW, 10 lbs., 10 lbs. - Row (Chest Supported): 3 x 8 @ 62.5 - Back Extension: 12 @ BW, 8 @ 25, 10 @ 25 ``` ## 2026-09-21 · SWIM · Test: 2 x 25 @ Max Push + Chute Work - Distance: 2,100 yards (SCY) - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 300 swim 4 x 50 on :50 - Kick 4 x 50 on :50 - Scull/Swim 100 easy Pre-set: 4x— 25 - Strong to Fast 25 - Easy — 100 easy Test Set: 2x— 25 @ 10.39, 10.31! 200 on 4:00 - Easy Resistance: 6 x 25 on 1:30 - 15m. Blast w. Chute (2) 100 on 3:00 - Easy 4 x 25 on 1:15 - 15m. Blast w. Chute (1) 100 on 3:00 - Easy 2 x 25 on 1:00 - 15m. Blast 100 easy ``` Notes: Setting a baseline for my 25 push speed @ 10.3s. Need to get down to sub 10s. ## 2026-09-22 · SWIM · Tuesdays w. Tom: Threshold++ - Distance: 3,800 yards (SCY) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 3 x 100 on 1:20 4 x 75 on :60 12 x 50 on :50 - 4 Kick, 4 Drill/Swim, 4 Desc. 100 easy Main Set: 8 x 25 on :30 - Kick 10 x 50 on :40 @ 26.high 100 easy 4 x 50 on :50 - Kick 6 x 75 on :60 @ 41.6, 40.9, 41.0, 41.3, 41.41, 41.7 1 x 50 @ 26.6 100 easy 2 x 100 on 1:40 - Kick 5 x 100 on 1:10 @ 55.8, 56.2, 56.1, 56.5, 56.3 100 easy Warm Down: 100 easy ``` Notes: Definitely went a little above threshold here and hit the wall a tiny bit. Feeling the effects of lifting even if I'm not lifting with tons of weight. Still solid work, but room to improve. ## 2026-09-23 · SWIM · Off Stroke Aerobic - Distance: 4,000 yards (SCY) - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 400 on 4:40 - Swim 3 x 100 on 1:40 - Kick 4 x 50 on :50 - Scull/Swim 100 float Main Set: 6 x 25 on :30 - Fly 3 x 200 on 2:30 - Back w. Fins 50 easy 6 x 25 on :30 - Fly 4 x 150 on 2:00 - Back w. Fins 50 easy 6 x 25 on :30 - Fly 6 x 100 on 1:15 - Back w. Fins 50 easy Extra: 16 x 25 on :30 w. Fins Odds: Dolphin Kick Evens: Butterfly Warm Down: 200 easy ``` ## 2026-09-24 · SWIM · 18 x 50s on :40 + 12 w. fins - Distance: 3,400 yards (SCY) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Speed Prep: 2x— 2 x 25 on :45 to :60 - 15m Fast w. fins 50 easy Main Set: 18 x 50 on :40 @ 27.0-27.1 avg. 200 easy 12 x 50 on :40 w. fins @ 25s 200 easy ``` Notes: Not quite as fast as I would like on slightly sub-threshold work. Ideally I'm able to hold at least 26 mid to high the entire way. Eventually, 26 lows would be great. Water is kinda warm though and I'm pretty sore/tired this week. ## 2026-09-25 · LIFT · LWC Block: Lift B1.5 - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: Misc. Activation 2 x Alt. Hops/KB Swings - Deadlift, Trap Bar: 3 x 3 @ 195 lbs. CMJ 3 x 3 @ BW - BSS: 3 x 5 @ BW, 10 lbs., 10 lbs. - Neutral Chin Ups (Assisted): 3 x 8 @ 10/8/6 ``` ## 2026-09-25 · SWIM · Race Pace: 6 x 50 on 2:00 @ 100 - Distance: 2,300 yards (SCY) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 300 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Pre-set: 8 x 25 on :30 Odd: Easy Even: Strong @ 11.3, 11.0, 11.3, 11.4 100 easy Main Set: 6 x 50 on 2:00 @ 23.67, 23.40, 23.35, 23.51, 23.24, 23.31 Recovery: 400 kick/swim with fins Underwaters: 8 x 25 on :30 - 3 under/1 swim 100 easy ``` Notes: Wow, that was hard. Unsuited. I wanted to originally do 8, but I felt like I was already at my limit on #5 and #6. Good starting point though. ## 2026-09-26 · SWIM · AGUA Masters - Distance: 5,500 meters (LCM) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Warm Up: 4 x 150 on 3:10 - Kick w. fins - 50 R/50 L/50 Max u/w 600 - Swim w. fins Pull Set: 8 x 50 on :60 - Buoy @ ankles 6 x 100 on 1:40 - Set was with paddles but I didn’t have them Easy: 100 easy Main Set: 300 on 4:30 3 x 100 on 1:40 - Desc. 1-3 @ 1:10, 1:09, 1:08 8 x 50 on :50 - Desc. 1-4, 5-8 @ 32-33s? 100 on 2:30 - Easy 200 on 3:00 4 x 100 on 1:40 - Desc. 1-3, Hold 4 @ 1:10, 1:09, 1:07, 1:07? 6 x 50 on :55 - 400p (eh) @ 31-32 100 on 2:30 - easy 100 on 1:30 5 x 100 on 1:40 - Desc. 1-3, Hold 4-5 @ 1:10, 1:09, 1:06, 1:06, 1:06 4 x 50 on :60 - 200p (eh..) @ 30 avg. 100 on 2:30 - easy Warm Down: 200 easy with fins ``` Notes: Some of the times are rough estimates. I didn't use a watch today at all. Definitely 1:06s on the final round. Maybe a 29 on the final 50 but averaged 30. Color chart parser definitely shows how off my paces I am, but not sure I ever could really hit those anyway LCM. ## 2026-09-27 · OFF · Rest Day - Training block(s): LWC 2026 (South Africa) ## 2026-09-28 · LIFT · LWC Block: Lift A2 - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: Misc. W/U 4 x Shoulder prehab 2 x 8-10 hops - Neutral Chin Ups (Assisted): 6 @ 8, 4 @ 4, 4 @ 4, 4 @ BW - BSS: 3 x 5 @ BW, 15 lbs., 15 lbs., 20 lbs. - Row (Chest Supported): 3 x 8 @ 62.5, 75, 75 - Back Extension: 12 @ BW, 8-12 @ 25, 8-12 @ 25 ``` Notes: Trying to increase weight or reduce assistance across all exercises. ## 2026-09-28 · SWIM · Monday Chute Work - Distance: 1,900 yards (SCY) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 400 on 4:40 - Swim 3 x 100 on 1:40 - Kick 4 x 50 on :50 - Scull/Swim 100 float Main Set: 2x— 6 x 25 on 1:15 w. Chute - 2 at 3 loofahs - 2 at 2 loofahs - 2 at 1 loofah - Rd. 2 with fins. 150 on 4:00 - easy Extra: 75 - easy 25 max @ 10.4! Warm Down: 200 float ``` Notes: Starting to feel easier to push max power. Round 1 felt strong. ## 2026-09-29 · SWIM · 5 x 100 - Suited w. Tom - Distance: 2,900 yards (SCY) - Rating: 5/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 4 x 75 on :60 6 x 50 on :50 - 2 kick - 4 scull/swim progression 100 easy 8 x 25 - Mixed sprints w. fins 200 easy Main Set: 5x— 100 Fast @ 49.92, 49.45, 49.46, 48.48, 48.38 200 easy on 6:30 per round Warm Down: 300 easy with fins. ``` Notes: Definitely need this type of effort more often as I progress through the season. Felt kinda off on #1, but the plan was descend 1-2, Hold 3, Hurt 4, and Die 5. That pretty much happened. Took me 6-7 minutes to be able to move my legs again after #5. ## 2026-09-30 · SWIM · Wednesday Recovery - Distance: 3,000 yards (SCY) - Rating: 2/5 - Training block(s): LWC 2026 (South Africa) ```text Warm Up: 400 swim 300 back 200 kick 100 easy Set One: 10 x 100 on 1:20 - Back Set Two: 2x— 25 on :30 50 on :60 75 on 1:30 75 on 1:30 50 on :60 25 on :30 100 strong 100 easy - All fly ``` Notes: Entire workout with fins. ## 2026-10-01 · SWIM · Descending Threshold - Distance: 3,750 yards (SCY) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Riis Warm Up: 300/200/100 swim 12 x 50 on :50 - 4 kick, 4 dr/swim, 4 desc 100 easy Main Set: 8 x 75 on :60 @ 40.8, 41.0, 41.2, 41.2, 41.5, 41.0, 41.5, 41.1 250 easy - 50 swim/50 kick 8 x 50 on :40 @ 25.4, 26.2, 26.2, 26.4, 26.4, 26.6, 26.4, 26.4 250 easy - 50 swim/50 kick 8 x 25 on :30 @ 11.high avg. 250 easy - 50 swim/50 kick Warm Down: 10 x 50 on :50 - 4 kick/1 swim ``` Notes: Swam closer to my actual threshold, but kept the reps per round lower than I usually would. Consistent with the new approach of prioritizing faster efforts this season. Happy with effort. ## 2026-10-02 · LIFT · LWC Block: Lift B1.5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: Misc. Activation 2 x Alt. Hops/KB Swings - Deadlift, Trap Bar: 3 x 3 @ 195, 215, 215 CMJ 3 x 3 @ BW - BSS: 3 x 5 @ BW, 15 lbs., 20 lbs. - Neutral Chin Ups (Assisted): 3 x 6 @ 10/6/6 ``` Notes: More of the same. Just increasing weight each week if I can. ## 2026-10-02 · SWIM · Speed w. Jake - Distance: 2,150 yards (SCY) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Warm Up: 300 12 x 50 on :50 - 4 Kick, 4 Drill/Swim, 4 Desc. 100 easy 6 x 25 - Mixed sprint w. fins 50 easy 4 x 25 on :50 - Desc. 1-4 50 easy Main Set: 3x— 50 on :30 - Fast 25 - Fast 175 easy Rd. 1 @ 22.3, 11.1 Rd. 2 @ 22.5, 11.0 Rd. 3 @ 22.7, 11.3 Bonus Sprint: 25 easy 25 Push @ 10.3 ``` Notes: Round 1 on 9:00, Round 2 on 12-15? All from a push. I need to start going 21s maybe though. Also, really thought I would be sub 10 on the final 25, but maybe I was tired. I pushed a 10.3 on the warm up descend without much effort. ## 2026-10-03 · SWIM · AGUA (Shortened) - Distance: 4,500 meters (LCM) - Rating: 4/5 - Training block(s): LWC 2026 (South Africa) ```text Warm Up: Missed - 4 x 50 on 1:10 - Kick 3 x 100 on 1:40 - Swim 4 x 50 on 1:05 - Kick, 12.5 Fast 2 x 100 on 1:40 - Swim 4 x 50 on :60 - Kick, Last 12.5 Fast 1 x 100 on 1:40 - Swim 4 x 50 on :55 - Kick 100 easy Pre-set: 2 x 300 on 4:45 @ 3:28, 3:24 - 100 2 beat, 100 4 beat, 100 6 beat 100 easy Main Set: 3x— 4 x 100 on 1:35 - Desc. 1-4 +20s rest 200 on 2:50 @ 2:13, 2:13, 2:08 100 on 2:40 - easy — 1x— 4 x 100 on 1:35 - Desc. 1-4 ``` Notes: Couldn’t really find the descend on the 100s, but happy with my 200s for the most part. Got out early on round 4 for swim clinic in CT. Also got in way too late. ## 2026-10-04 · OFF · Standard Rest Day - Training block(s): LWC 2026 (South Africa) ## 2026-10-05 · LIFT · LWC Block: Lift A2 - Training block(s): LWC 2026 (South Africa) ```text Warm up: Misc. W/U 4 x Shoulder prehab 2 x 8-10 hops - Neutral Chin Ups (Assisted): 6 @ 8, 4 @ 4, 4 @ BW, 4 @ BW, 4 @ BW - DB Front Squat: 3 x 8 @ 30, 50, 50 - Row (Chest Supported): 3 x 8 @ 75, 87.5, 87.5 - Back Extension: 12 @ BW, 8-12 @ 25, 8-12 @ 25 ``` ## 2026-10-05 · SWIM · Monday Speed - Distance: 1,850 yards (SCY) - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 200 swim 8 x 25 on :35 - Scull/Swim 200 kick 8 x 25 on :50 - 15m blast u/w kick 150 easy Main: 3x— 6 x 25 on 1:15 - 15m Max 150 easy Rd. 1 - No equipment Rd. 2 - Fins Rd. 3 - Fins and paddles ``` Notes: Didn’t have my chute today. Mixed bag of feel and power and stroke technique. ## 2026-10-06 · SWIM · 4/3/2/1 x 150 on 2:00 (Tom) - Distance: 3,700 yards (SCY) - Rating: 5/5 - Training block(s): LWC 2026 (South Africa) ```text Warm Up: 4 x 75 on :60 6 x 50 on :50 - 2 k, 2 dr/sw, 2 sw 100 easy 8 x 25 - mixed sprints 200 Main Set: 4 x 150 on 2:00 @ 1:22.7, 1:22.2, 1:22.2, 1:22.8 200 easy on 4:00 3 x 150 on 2:00 @ 1:21.8, 1:21.8, 1:21.9 200 easy on 5:00 2 x 150 on 2:00 @ 1:20.0, 1:20.2 200 easy on 5:00 1 x 150 on 2:00 @ 1:16.9 200 easy Warm Down: 300 easy with fins ``` Notes: Definitely not feeling my best heading into this one, but still probably my fastest I’ve ever done this set. ## 2026-10-07 · SWIM · Wednesday: Fly/Back mix - Distance: 3,350 yards (SCY) - Rating: 3/5 - Training block(s): LWC 2026 (South Africa) ```text warm up: 400 mixed 4 x 100 on 1:30 - kick 4 x 50 on :50 - kick/swim 100 easy main set: 8 x 50 on :50 - Alt. 1 Back smooth, 1 Fly fast 4 x 100 on 1:20 - Aerobic back 50 easy 6 x 50 on :55 - Alt. 1 Back smooth, 2 Fly fast 4 x 100 on 1:20 - Aerobic back 50 easy 4 x 50 on :60 - Fly fast 4 x 100 on 1:20 - Aerobic back 50 easy *All with fins today except easy. ``` Notes: Couldn't swim freestyle today even if I wanted to.. front squat load on the shoulder not feeling so great. ## 2026-10-08 · OFF · Recovery Day - Training block(s): LWC 2026 (South Africa) Notes: Taking the day off as will have an early Sunday at the pool teaching. ## 2026-10-09 · SWIM · Eh - Distance: 2,200 yards (SCY) - Rating: 2/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 400 4 x 75 on 1:15 - Kick 4 x 50 on :50 - Drill/Swim 100 easy Main Set: 5 x 100 on 1:20 - Back, K/SW w. fins 100 easy 5 x 100 on 1:20 - Back w. fins 100 easy ``` Notes: Feeling rough all around today, and still trying to keep the left shoulder working. Pretty miserable tbh, but just a bad few days. ## 2026-10-10 · SWIM · AGUA SCY - Distance: 4,825 yards (SCY) - Rating: 2/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 4 x 100 on 1:40 - 25 Drill, 25 Kick, 25 Drill, 25 Swim 4 x 25 on :30 - Swim 4 x 25 on :30 - Underwater 3 x 25 on :30 - Swim 3 x 25 on :30 2 x 25 on :30 - Swim 2 x 25 on :30 1 x 25 on :30 - Swim 1 x 25 on :30 4 x 100 on 1:40 - 25 Drill, 25 Kick, 25 Drill, 25 Swim Main Set: 4 x 50 on :60 8 x 100 on 1:15 - Swim 300 easy 4 x 50 on 1:05 8 x 100 on 1:25 - Swim 100 easy (300 written) 4 x 50 on 1:10 - Descended to 23.? 8 x 100 on 1:35 - Swim 100 easy (300 written) Dive vs. Julian: 25 Free @ NT - Essentially tied with Julian ``` Notes: Still recovering left shoulder acute strain. Was not swimming super well regardless today. ## 2026-10-12 · SWIM · Kick....... - Distance: 2,700 yards (SCY) - Rating: 2/5 - Training block(s): LWC 2026 (South Africa) ```text Warm up: 300 mixed (scull/kick/swim) 4 x 75 on 1:15 - kick 4 x 50 on :60 - scull/swim 100 ez Underwaters: 16 x 25 on :30 w. fins - Alt. Underwater Fast, Surface Kick ez 100 easy Main Set: 2x— 2x— 100 on 1:30/1:20 75 on 1:10/1:00 50 on :50/:40 25 on :30/:20 — 50 easy Kick: No Fins/Fins Warm Down: 200 easy ``` Notes: I don't even know. ## 2026-10-14 · SWIM · Backstroke day - Distance: 2,000 yards (SCY) - Rating: 2/5 - Training block(s): LWC 2026 (South Africa) ```text Main Set: 1 x 100 on 1:20 - Kick 1 x 100 on 1:20 - Back 1 x 100 on 1:20 - Kick 2 x 100 on 1:20 - Back 1 x 100 on 1:20 - Kick 3 x 100 on 1:20 - Back 1 x 100 on 1:20 - Kick 4 x 100 on 1:20 - Back 1 x 100 on 1:20 - Kick 5 x 100 on 1:20 - Back - All with fins ``` Notes: Still working through the shoulder issue. ## 2026-10-31 · MEET · Freestyle Frenzy (SCY) - Training block(s): LWC 2026 (South Africa) - Meet marker(s): Freestyle Frenzy (SCY) ```text 200 Freestyle ``` Notes: Thinking of swimming the 200 free here if possible. ## 2026-11-22 · MEET · Bill Ross (SCM) - Training block(s): LWC 2026 (South Africa) - Meet marker(s): Bill Ross (SCM) ```text 200 Freestyle SCM ``` Notes: Targeting Masters WR 1:48.0? ## 2026-12-02 to 2026-12-06 · MEET · LWC 2026 - South Africa - Meet marker(s): LWC 2026 - South Africa ```text Training for it. ```