Thursday Morning, October 30, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins:

  8 x 25 odds/evens as follows:

   odds, stroke drill @ :35

   evens, fast udk @ :25 (one breath if needed)

  Check HR, then...

  4 x 50 @ :50-

   25 swim build (gets faster from 1-4)

   25 stroke drill (same stroke)

Check HR, fins off/50 easy

AMRAP-

  2 x 25 stroke drill @ :30

  go to midpool...

All @ :50 (go 3 at a time)

  *:05 fast superhero surface kick

  *sprint into race pace turn, then

  *max effort udk back to midpool

   *fast vertical dolphin kick until start of next round

  After 3 rounds, easy to the start end for...

  1 x 25 race max effort (same stroke as the sprints into race pace turn)

Warmdown a bit at 6:55a before you head out. Do an excellent job in school today and thank your parents for driving you to workout this morning. Have a great day!