Tuesday, September 23, 2025- written for SCY (MOON site training at MOON!)

1 x 600- 300/200/100

1:00 rest

Welcome back to MOON HS

1 x 125 @ 2:00- go odd 25's drill/even 25's kick on back (half udk/half build on surface)

3 x 25 swim @ :35-

  #1, build

  #2, swim 15m max/10m dps

  #3, race (full 25m)

1 x 125 @ 2:00- as above, different stroke- okay

6 x 25 @ :35-

  #1, 15/10

  #2, max effort race (full 25m)

  #3, fast udk on stomach

1 x 125 @ 2:00- as above, MRS (no free)

9 x 25 @ :40-

  same rounds of 3 as above (6 x 25)

Check HR

3 x 75 swim free br3 or 4/2 @ 1:10/1:00/1:10, desc 1-3

3 x 50 swim in MRS @ :55- build into fast turn/dps by 25's, no free

3 x 75 swim free br3 or 4/2 @ 1:05/:55/1:05, desc 1-3

3 x 50 swim in MRS (same stroke as 1st 3 x 50) @ :50, go long & strong/add kick by 25's

3 x 75 swim free br3 or 4/2 @ 1:00/:50/1:00, desc 1-3

3 x 50 swim in MRS (same as above) @ :55, target 200 gp

Check HR, then...

75 drill/kick/drill by 25's

Check HR again

1:00 rest

2 rounds of: