Tuesday, October 14, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

DISTANCE- 

  With MP...

6 x 75 @ 1:15, go drill/kick/drill by 25's

Check HR, then...

With boards:

  4 x out & backs to halfway @ :40, go free kick/fwd ss/dolph kick

  4 x out & backs to the 15y marker @ :50, go free kick/fwd ss/dolph kick

  4 x 50 kick @ 1:00- go max effort the first 25, then smooth & strong 2nd 25

  Check HR, then...

9 x 50 swim free br3 or 4/2-

  1-3 @ :50/:40/:50 (by 50's), desc 1-3

  4-6 @ :45/:35/:45 (by 50's), desc 1-3

  7-9 @ :40/:30/:40 (by 50's), desc 1-3

Check HR, then 50 easy

1:00 rest

9* x 150 @ 2:30-

  50 kick wbds max effort/100 swim smooth & strong

  100 kick wbds max effort/50 swim smooth & strong

  150 all kick max effort w/bds

  NOTE: middle round of 3 is all on back (no boards)

Check HR after #3/6/9; 100 easy choice after #9

1:00 rest

All @ :20 rest...

  3 x 150 swim free br3 or 4/2, go 100 strong/even, then 50 add kick, get times

  Check HR, then out & back easy

  3 x 250 swim free- go 150 strong/even, then 100 add kick

  Check HR/out & back easy

  3 x 350 swim free, go 200 strong/even, then 150 add kick

  Check HR/75 easy choice (to the starting block end)

From a dive:

AMRAP-

  4 x 15y sprints, get times (only one stroke)

  1 x 35y sprint max effort (same stroke as 15's)- how clos can you get to your 15y avg (x2), +:02?

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. Get excited to race the 1000 this coming Saturday at SF. Have a great day!