Friday, October 10, 2025- written for SCY (MOON Site training at South Fayette MS)

1 x 600- 300/200/100

1:00 rest, then...

MEET WARMUP-

  Be thorough, nothing sloppy

If you need more warmup after the full Meet Warmup, say so...

SPEEDSET-

  16 x 50 @ 1:30 in sets of 4 as follows:

   1, 20y fast from a dive/30y drill

   2, 30y fast from a dive/20y drill

   3, all swim fast from a dive- get time

   4, all drill

Change strokes after each round of 4

After #16...

1 x 450 pull w/shnorkel & choice equip

  Go 100 smooth/50 move, then 75/75, then 50/100 (by 150's)

Check HR/1:00 rest

DISTANCE-

  If you'd prefer to get some pacework in, try 2 or 3 rounds of the following:

  

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

  1 x 50 swim at goalpace @ :40

  1 x 75 swim free- faster than #2, @ 1:10

   Check HR, but no extra rest

  2 x 50 swim at goalpace @ :45 (or @ :50 if needed)

  1 x 75 swim strong/even free br3 or 4/2 @ :55

  1 x 50 swim faster than goal pace

  Check HR/out & back easy @ 1:30

With fins, everybody finishes with...

  24 x 25 @ :40- "the usual," in sets of 4 (change strokes after each round of 4)

Warmdown a bit before you get out. Do some HW tonight, thank your parents for driving you to workout today AND...get excited to race this weekend! Remember, tomorrow morning here at South Fayette: we'll go the Meet Warmup then do something fast from the blocks (two events you're racing tomorrow at the meet, 20 or 25 mins apart) to replicate a prelims/finals scenario. Have a great day!