August 2026 (scy)
August 12, 2026 – repeat (smooth + 3×25 fast); repeat (IM +2×25 fast)
August 2026 (scm)
August 15, 2026 – 200s pull; 100s kick; 300-200-100 beat your split
August 13, 2026 – repeat series w/ 50 and 25s fast embedded
August 11, 2026 – 125 IM and reverse IM + 50s perky
August 8, 2026 – stroke/free 200s; 150s w/ embedded fast 25
August 1, 2026 – repeat ( 50 free / 100 IM – 1 stroke + extra 25 free)
July 2026 (scm)
July 29, 2026 – 250s including 50 fast kick; 25s
July 25, 2026 – long down ladder; 50s w/ increasing fast
July 18, 2026 – repeat (2×50 2×25 50e)
July 15, 2026 – banana option
July 11, 2026 – 300s; 100s
July 8, 2026 – 200s; repeat (50-2×25)
July 1, 2026 – long down ladder w/ 25 spacers
June 2026 (scm)
June 27, 2026 – 200s w/ wall focus; 25s
June 24, 2026 – 75s w/ sliding stroke 25
June 20, 2026 – 50s of all 4 strokes
June 17, 2026 – repeat series (long + kick + 25s fast)
June 13, 2026 – 1/4 fast / 1/2 fast 3/4 fast all fast 200s 100s 50s
June 12, 2026 – 75s mix of stroke/free; 50x
June 10, 2026 – smooth/peppy 200s; 50 + 2×25
June 6, 2026 – ladder w/ interleaved 50 fast
June 3, 2026 – 200s w/ increasing fast middle; 100s IM
May 2026 (scm)
May 30, 2026 – 100s w/ increasing fast component; 50s w/ increasing fast
May 2026 (scy)
May 27, 2026 – 50s stroke and 50s free with pull spacers
May 22, 2026 – lotsa 25s [workout never executed]
May 20, 2026 – long swims w/ 2×50 fast
May 16, 2026 – repeated series alternating free/stroke
May 13, 2026 – repeated series w/ fast 100 and 25s
May 9, 2026 – series with fast 100/50
May 7, 2026 – 250s (75/25/75/25/50 fast)
May 6, 2026 – 250s (75/25/75/25/50 fast)
April 2026 (scy)
April 29, 2026 – long breaststroke swim; 200s/100s/50s
April 25, 2026 – backstroke drills; 200s/100s/50s
April 22, 2026 – breaststroke drills; series w/ 50 for time
April 18, 2026 – backstroke drills; 200s; 100s
April 15, 2026 – breaststroke drills; 200s (last 75 fast)
April 11, 2026 – 100s descend; 100/25s/50s descend
April 9, 2026 – stroke drills; 100s IM and free
April 8, 2026 – extended stroke drills + 100s free/IM
April 4, 2026 – long loop: (smooth free+25s / kick / smooth stroke+25s)
April 1, 2026 – April Fools
March 2026 (scy)
March 28, 2026 – broken stroke 250s + 100s
March 25, 2026 – repeat (long swim + 2×50 fast)
March 21, 2026 – broken 225s w/ embedded fast 25s
March 18, 2026 – repeated (150 / 100 / 50 fast)
March 14, 2026 – Cloverleaf
March 11, 2026 – repeat (100 + 3×25 + 25ez)
March 7, 2026 – long + 50s — both swim and pull
February 2026 (scy)
February 25, 2026 – series w/ 50s descend and 2×25 fast
February 21, 2026 – 100s w/ plenty of stroke
February 18, 2026 – repeat series w/ 3 x 50 fast
February 14, 2026 – “My Coach Loves Me….”
February 12, 2026 – repeat series w/ 100 best effort
February 11, 2026 – repeat series w/ 100 best effort
February 7, 2026 – lots of 100s
February 4, 2026 – 100s w/ alternating (and sometimes aggressive) interval
January 2026 (scy)
January 31, 2026 – 125s / 100s / 75s – last 25 fast
January 29, 2026 – repeat (2×50 fast + 100ez)
January 28, 2026 – repeat (2×50 fast + 100ez)
January 24, 2026 – repeat (longer swim, 3×75 peppy, 25 ez); sprint from blocks
January 21, 2026 – 50s on short interval; long kds
January 17, 2026 – 50s!
January 14, 2026 – long free ladder w/ kick intermission
January 10, 2026 – 300 kds; 100s IM and free
January 8, 2026 – broken 250s + 25s
January 7, 2026 – broken 250s + 25s
January 3, 2026 – 25s!
