Tuesday Morning, October 7, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2 rounds:

  1 x 125 @ 2:00- drill/kick by 25's (odds & evens)

  3 x 25 swim (same stroke as 125), all @ :35-

   1- fast breakout, then DPS to the end

   2- 15y swim fast, then DPS to the end

   3- all swim fast, max effort

  Go 1st rd free, 2nd rd NO FREE

Check HR after 2nd rd, then 50 easy

1:00 rest

With fins, AMRAP...

  3 x 25 @ :25/:35/:45 swim max effort, get times & figure avg

  1 x 75 race- how close can you get to your avg 25 time (x3)?

  50 easy

  3 x 25 swim max effort- this time go @ :35/:25/:15

  out & back easy @ :45

  1 x 75 race- as above

  Fins off/100 easy drill-kick-drill-skulling by 25's

  1:00 rest

Warmdown a bit before you get out. Do an excellent job in school today & be sure to thank your parents for driving you to workout this morning. Have a great day!