Inside D1 Swim Training: University of Kentucky | Behind the Blocks #20

Sep 1

3 min read

I’ve been fortunate to visit a lot of world-class swimming programs over the years, but every time I walk onto a Division I pool deck, I’m reminded that no two elite teams operate the same way.

For episode #20 of Behind the Blocks, I headed down to Lexington to spend some time on deck with Head Coach Bret Lundgaard and the University of Kentucky Swimming & Diving team.

Whether you’re a high school swimmer figuring out what college recruiting really looks like, a coach looking for setup ideas, or just a fan of fast swimming, this visit offered an awesome look at how a top-tier SEC program structures its training, manages intensity, and builds a culture designed to disrupt NCAA swimming.

Check out the full vlog below before reading my main takeaways from deck!

https://youtu.be/qYCkvsCkiUI?si=j4nfp6FehdG1RbUw

4 Stations, 1 Pool Deck: Managing Individual Training Needs

One of the first things that caught my attention during the morning session was how the Wildcats structured the pool space. Rather than throwing 50+ athletes into the same general set, Coach Bret and his staff had the deck split into four distinct stations:

Group 1: Dedicated start work and block mechanics for a full hour.
Group 2: Underwater dolphin kick development split between dryland prep and water application.
Group 3: Long-course aerobic priming.
Group 4: A hybrid group working through a combination of all three.

From a coaching perspective, I love this approach. In a typical college season, teams often grind through massive volume blocks together. At UK, especially during the summer, they transition to six mornings of long-course work and adjust setups based on what individual athletes need that specific day.

Seeing athletes transition seamlessly between power racks, dryland activation, and focused water work shows just how intentional this staff is with every single minute of deck time.

Heart-Rate Color Tracking: Removing the Guesswork from Aerobic Days

We’ve all heard coaches tell a lane to "keep it easy" or "stay in Zone 1," only to watch competitive swimmers turn a recovery set into a mid-pool dogfight.

Kentucky solves this problem with real-time biofeedback.

During the low-end aerobic portion of the workout, athletes wore heart-rate monitors syncing directly to an iPad display on deck. The system uses color-coded target zones: blue and green for controlled aerobic work, and orange or red for high-intensity output.

If a swimmer touches the wall and sees orange or red on the screen on a low-end day, the instruction is simple: slow down.

It’s an excellent example of using accessible technology to teach athletes self-regulation. When you're preparing for high-quality resistance days or big meets like the Pro Swim Series, recovery days actually have to be recovery days.

"Culture First, Fast Swimming Second"

Beyond the sets, the tech, and the power towers, what stood out most during my time in Lexington was the atmosphere on deck.

When you chat with the athletes, the same theme comes up repeatedly: family, connection, and belonging.

Coach Bret was very explicit about their recruiting philosophy: Kentucky is actively looking for high-level talent and speed, but they will never compromise team dynamic for a fast signee. If an athlete doesn't align with the team's values or support their teammates, they aren't the right fit for the program.

Something I’ve always believed as a coach is that fast swimming is a byproduct of a safe, demanding, and supportive environment. When swimmers feel connected to the people in the lanes next to them, they push harder when it gets tough. Kentucky is proving that you don't have to choose between a positive team culture and high-performance SEC swimming—you need both.