Training Log
Sun, Mar 1OFF

Teaching a Clinic

Sat, Feb 28
Sauna 8m3,650 SCY
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4/3/2/1 x 100s on 1:10 w. Tom

Warm up (1,200)

  • 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 (600)

  • 8 x 50 on :50 @ 27.low to mid avg.
  • 200 easy

Main Set (1,500)

  • 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 (250)

  • 5 x 50 - easy

- 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.

Fri, Feb 27
+ Pre-hab3,100 SCY
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50s @ 100 BES

Riis Warm Up (1,300)

  • 300/200/100 swim
  • 12 x 50 on :50
  • - 4 kick, 4 dr/swim, 4 desc
  • 100 easy

Pre-set (200)

  • 6 x 25 on :35 - mixed sprint
  • 50 ez

Main Set (600)

  • 6 x 50 on 3:00 @ 23.3, 23.2, 23.1, 23.2, 23.1, 23.1
  • +50 easy

Buffer (900)

  • 5 x 100 on 1:15 - back w. Fins
  • 4 x 100 on 1:20 - kick w. Fins
  • 100 easy

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

Thu, Feb 26
Sauna 12m3,250 SCY
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General aeobic

Workout (3,250)

  • 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

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

Thu, Feb 26
LIFT■■■■■

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.

Wed, Feb 25OFF

Snow Day/Bad Sleep

Tue, Feb 24
+ Pre-hab3,200 SCY
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Mixed day

Riis Warm Up (1,400)

  • 300/200/100 swim
  • 12 x 50 on :50
  • - 4 kick, 4 dr/swim, 4 desc
  • 200 easy

All fins (1,800)

  • 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 - Kick w. Board, AR
  • 4 x 50 on :50 - back
  • 8 x 25 on :30 - Kick w. Board, AR
  • 4 x 25 on :30 - back
  • 8 x 25 on :30 - Kick w. Board, AR
  • @ 55s, 40s, 24s, 10s?

Good speed during warmup, bad feel in water.

Mon, Feb 23OFF

Snow Day

Sun, Feb 22
3,450 SCY
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Mixed float SCM/SCY

Riis Warm Up (1,300)

  • 300/200/100 swim
  • 12 x 50 on :50
  • - 4 kick, 4 dr/swim, 4 desc
  • 100 easy

Main Set (2,100)

  • 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

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

Sat, Feb 21
5,400 LCM
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AGUA Masters

Warmup (1,300)

  • 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 (1,000)

  • 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 (1,700)

  • 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)

  • 100 easy

Finale (1,200)

  • 3 x 200 on 2:50 - pull
  • 4x—
  • 100 strong @ 59.99 on #4
  • 50 easy on 2:30

Warm Down (100)

  • 100 float

Idk, kinda shot.

Fri, Feb 20
+ Pre-hab3,000 SCY
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100 speed

Riis Warm Up (1,400)

  • 300/200/100 swim
  • 12 x 50 on :50
  • - 4 kick, 4 dr/swim, 4 desc
  • 200 easy

Main (750)

  • 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)

  • 100 float

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.

Thu, Feb 19
+ Gym3,300 SCY
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15 x 100s with Tom

Warm up (1,400)

  • 8 x 75 on :60
  • 12 x 50 on :50 - 4 kick/4 dr/sw/4 desc
  • 200 easy

Main Set (1,500)

  • 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)

  • 100 easy

Speed (100)

  • 4 x 25 on :40 - u/w w. fins

Warm Down (200)

  • 4 x 50 float

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

Wed, Feb 18
3,100 SCY
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Back with fins

Warmup (1,000)

  • 400 swim
  • 4 x 100 - scull/swim
  • 4 x 50 - kick

All back with fins (2,000)

  • 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)

  • 100 easy

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.

Tue, Feb 17
+ Pre-hab3,050 SCY
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50's on :40

Warm up (1,500)

  • 500 swim
  • 4 x 100 - Scull/Swim
  • 4 x 75 - Back
  • 4 x 50 on :50 - Kick
  • 100 float

Main Set (1,050)

  • 21 x 50 on :40 @ 27s
  • - Meant to do 24 but arm fatigue set in

Warm Down (500)

  • 10 x 50 on :45 - Kick with fins

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.

Mon, Feb 16
4,900 SCY
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Aerobic type stuff

Warm up (700)

  • 400/300

Warm up #2 (700)

  • 4 x 75 on :60
  • 6 x 50 on :50 - 2 k/2 dr/swim/2 swim
  • 100 easy

Main set (3,300)

  • 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)

  • 200 easy

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.

Sun, Feb 15OFF

Off Day

Watched Senior Mets instead of doing a light recovery swim.

Fri, Feb 13 – Sat, Feb 14
MEET■■■■■

2026 Senior Mets

200 Free Prelims1:40.13
23.3248.87 (25.55)1:15.33 (26.46)1:40.13 (24.80)
200 Free Finals1:38.86
22.8848.40 (25.52)1:14.23 (25.83)1:38.86 (24.63)
500 Free Prelims Only4:26.73
23.5949.72 (26.13)1:16.61 (26.89)1:43.91 (27.30)2:11.33 (27.42)2:38.77 (27.44)3:06.16 (27.39)3:33.53 (27.37)4:00.93 (27.40)4:26.73 (25.80)

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.