Swimming

- Stretching, activation, core work before swim - Some speed mixed with aerobic back with fins.

Mixed 200p

24.mid to mid-high on the 50s at 200p. Chest still heavy, but at least 24s feel easier than this time last year.

Aerobic: 24 x 100

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.

Week 1 of 5, Day A

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

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.

NE LMSC SCY Champs

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

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.

Pre-meet easy

Full loaf except warmup descend 50s. Still under the weather. Rough morning otherwise.

Basic aerobic

4/3/2/1 x 75 on 1:30

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.

Speed-ish Work

Sore throat, elevated HR, and respiratory issues. Longer rests, and easy in between.

Mixed Lift

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

I dont know, just doing things.

Rest Day (Sick + No Pool)

Typical rest day, but also slightly sick.

Chelsea Piers

Random 200p

- 11 mid to highs, 24 low to mids, 37.6/37.0 - Hofstra - Poor sleep - Decent speed, but bad feel.

Rest Day

Aerobic day.

White to Pink effort, maybe a little red on the last 300 back with fins.

10 x 100 on 2:00 with Tom (Suited)

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.

Some Speed Work

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.

Upper Body, Misc.

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

... Still too much of an afterthought...

Sunday 🤷🏼‍♂️

AGUA Saturday Morning

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.

6 x 75 + 50 with suit

- Suited... - Not bad... - Kept letting legs drop out unfortunately during 75s.

Lower Body, Short

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

- Week 2 in a row of doing the bare essentials - Need to actual program something for real and migrate to Thursday.

Rest + Sleep

Off day aerobic

- Easier day of the week for me - Alternating light speed with some aerobic, non-free

Swim w. Tom

- 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.

Max speed + power v1

Cautiously adding in some resisted speed work and sprints on Monday. Looking to finish every Monday with underwater work as well.

W1 D1: Upper Body

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

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.

Teaching a Clinic

4/3/2/1 x 100s on 1:10 w. Tom

- 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.

50s @ 100 BES

Continuing to focus and emphasize 100 pace/speed work. Main set was intended to be 8 x 50, but 💩

General aeobic

A few days since doing just classic aerobic freestyle work. Shoulder managed okay, but not back to normal yet.

Lower body focus

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

Introducing gym work again, trying to avoid serious DOMS. No plan or thought beforehand.

Snow Day/Bad Sleep

Mixed day

Good speed during warmup, bad feel in water.

Snow Day

Mixed float SCM/SCY

Felt great in water except for shoulder fatigue. Just did some general mix work mostly with fins to save the arm.

AGUA Masters

Idk, kinda shot.

100 speed

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.

15 x 100s with Tom

Light gym before, shoulder half alive. Should be 54 or better on all fresh.

Back with fins

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.

50's on :40

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.

Aerobic type stuff

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.

Off Day

Watched Senior Mets instead of doing a light recovery swim.

2026 Senior Mets

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.