Wednesday, September 17, 2025- written for SCY (MOON site training at Cornell)

We got a late start today; after some 75's & swim/kick 50's we got into the following:

AMRAP-

  3 x 50 swim IM order by 25's @ :55, fast turns throughout

   2 x 50 swim strong/even free br3 or 4/2 @ :45, get times/hold faster avg by round

  3 x 50 swim/kick by 25's no free @ :55, desc 1-3 to what you can

   1 x 75 swim free br3 or 4/2, as close as you can get to mile goal pace

  Check HR, then out/back easy @ 1:30

  No additional rest between rounds

Warmdown a bit before you get out. Do an excellent job with your HW tonight and be sure to thank your parents for driving you all over the PGH so you can swim. Remember, we're at South Fayette tomorrow afternoon, back at Cornell on Friday (at South Fayette again on Saturday Morning). Have a great day!