Thursday Morning, October 2, 2025- written for SCY (MOON site training at MOON HS)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15, go drill-kick-drill, build the kick

6 x 25 @ :35-

  odds, go 10y fast udk/15 swim build to fast finish

  evens, go 15y swim max effort/last 10y fast udk

Check HR, then...

150 choice drill/skulling by 25's

1:0 rest

From a dive:

  8 x 15y sprints, max effort, get time (go 4 free/4 MRS) & make avg

With fins, from the 15y marker:

  *swim max effort to the turn, then max effort udk back to 15y marker; 

   *can you be within :04 of 15y avg time???

Warmdown as needed before you get out. Do an excellent job in school today and be sure to thank your parents for driving you to workout this morning. This afternoon we're back here at MOON HS. Have a great day!