Friday, September 12, 2025- written for SCY (MOON site training at South Fayette)

1 x 600- 300/200/100

1:00 rest

With shnorkels & buoys, 2 rounds of:

  3 x 50 @ 1:05- ra2 la2 free drill (head still/long, slow strokes/feel hips rotate)

  4 x 25 kick free @ :40- hold buoy out front

  1 x 300 freestyle- go 150 pull/150 swim (feel hips rotate on both)

Check HR, then 1:00 rest between rounds

8 x 75 odds/evens as follows:

  odds, 50 swim long & strong free/25 drill in MRS (no free) @ 1:20

  evens, 50 swim free smooth/add kick by 25's, last 25 is catchup free w/overkick @ 1:20

Check HR, put fins on

With fins:

  4 x 50 drill in MRS (no free) @ 1:00

  4 x 75 @ 1:20, drill/swim (MRS, no free), last 25 kick free on back w/arms pointed UP

  9 x 25 in sets of 3:

   1- swim build (MRS, no free) @ :40

   2- swim max effort (same stroke) @ :30

   3- fast udk on stomach @ :20

Check HR, then...

1 x 75 swim in MRS (no free, same as 25's) desc the 3 x 25's to smoking fast

Check HR again/fins off & 100 easy

1:00 rest

3 x 50 swim MRS/free by 25's @ :45- build 25 MRS to fast turn

  2 x 50 swim strong/even free br3 or 4/2 @ :40

3 x 50 swim MRS/free by 25's @ :50- desc 25's MRS to what you can

  2 x 50 swim strong/even free @ :40, br3 or 4/2

3 x 50 swim MRS/free by 25's @ :55- first 25 swim is race pace

  2 x 50 swim strong/even free br3 or 4/2 @ :40

3 x 50 swim all in MRS @ 1:00, desc 1-3 to max effort

Check HR/50 easy

3 x 300 freestyle @ :20 rest-

  150 pull w/shnorkel & choice equip

   Drop equipment...

  150 swim freestyle br3 or 4/2, desc 1-3 to what you can

1:00 rest, check HR

MYSTERY SET

  Guess it, and you don't have to do it...

Today we went a set with fins:

25 swim max, get time

50 swim max, get time- goal is 2x your 25 plus .5

75 swim max, goal is 3x 25 plus 1.0

1:00 rest/50 easy

75 max

50 max

25 max

Goal is 2 rounds free and 2 rounds in MRS (no free)

Warmdown a bit before you get out. Enjoy your time off this weekend, but don't wait until Sunday to start your HW. Be sure to thank your parents for driving you all over to workout each day; and, be thinking about your goals for the SCY season. Tomorrow morning we're at Montour, 7:30-10a. Have a great day!