Thursday, October 9, 2025- written for SCY (MOON Site training at MOON HS)

1 x 600- 300/200/100

1:00 rest

3 times through:

  2 x 75 @ 1:20, go dr-k-dr by 25's

  1 x 150 @ 2:40, go sw/k by 25's & descend the 50's 1-3 to what you can

  No rest between rounds

  Go free/MRS (no free)/choice by round

Check HR after each round; after 3rd round, get right into...

1 x 350-

  odd 50's are drill/choice by 25's

  even 50's are swim 2 x 25 @ :10 rest (same as drill), go #1 15y fast/10y smooth, and #2 all fast

Check HR again/1:00 rest

3 rounds of:

  2 x 100 @ 1:25-

   go either: A) 25 swim fly/75 swim smooth free br3 or 4/2, desc 1-2; or...

                   B) swim smooth free br3 or 4/2, but 3rd 25 is breaststroke

                    For either A or B, desc 1-2 to what you can

  3 x 75 swim free br3 or 4/2, desc 1-3 to giddyup; go @ 1:05/:55/1:05 by round

  3 x 100 swim/kick wbds in MRS (no free) desc 1-3 @ 1:35 (breaststroke- can go @ 1:40)

  1 x 125* swim free, get time- this is giddyup, yo! (*2nd rd is 150; 3rd rd is 175 from a dive)

  Check HR/out & back easy @ 1:30

  After 1st rd:

   9 x 100 in 3's-

    1, swim IM @ 1:25

    2, swim strong/even free br3 or 4/2 @ 1:10- JMI

    3, swim MRS (no free), go 75 swim/25 kick on back- this is fast @ 2:00

   After 2nd rd:

    18 x 50 in sets of 6-

     1-2, sw/k in MRS (no free) @ :50, desc 1-2

     #3, swim strong/even free br3 or 4/2 @ :40

     4-5, swim IM order by 25's (no free) @ :50- fast turns!

     #6, swim free br3 or 4/2 @ :30- giddyup the kick to make it!

     :30 rest after #6, check HR

After 3rd rd, 100 easy kick/choice by 25's, then finish up with...

DISTANCE-

  2 rounds if possible:

  1 x 250 swim free br3 or 4/2 @ 3:20- go 150 strong & even/last 100 add kick & change gears

  1 x 250 swim free-

    go 200 swim (100 strong/even, then 100 add kick)/:10 rest/ 1 x 50 swim at mile goal pace

  1 x 250 swim free-

    go 150 swim (75 strong/even, then 75 add kick)/:10 rest/2 x 50 swim mile goal pace @ :50

  1 x 250 swim free-

    go 100 swim (50 strong/even, then 50 add kick)/:10 rest/3 x 50 swim mile goal pace @ :50

  1 x 250 swim free-

    go 50 drill/:10 rest/4 x 50 swim mile goal pace @ :50

  Check HR, then out & back easy between rounds

Everybody else-

  With fins:

  AMRAP,

   4 x 25 @ :40, "the usual," make sure the fast stuff is FAST

   1 x 50 kick free on back @ :30- hustle to make it, focus on udk's

   Change stroke on the 25's by round

Warmdown a bit before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. REMEMBER, tomorrow we are at South Fayette, either 2:45p or 4:45p. Have a great day!