Tuesday, October 21, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2 rounds:

  2 x 125 @ 2:00- go 50 drill/25 kick udk on side/50 drill

  3 x 100 swim/kick wbds by 50's @ 1:40 (same stroke as 125's), desc 1-3 to what you can

  Go 1st rd free, 2nd rd in MRS (no free)

  Check HR after 2nd rd, then 50 easy

1:00 rest

5 or 6 rounds, lets see how it goes:

  1 x 75 swim/drill/swim faster in MRS (no free) @ 1:10*

  1 x 50 swim strong/even free br3 or 4/2 (pick one) @ :40

  *75 gets :05 faster per round; when you can't make the interval with drill (2nd 25), swim free instead

  No additional rest between rounds

  Once you've gone as far as you can go, check HR, then...

  

   1 x 300 as follows:

    2 x 25 udk AFAYCG @ :05 rest

    1 x 50 drill/skulling by 25's

Check HR again/1:00 rest

5 times through:

  2 x 25 stroke drill @ :45

  4 x 50 swim at 200 goal pace in MRS (same stroke as 25's drill) @ 1:00; 2nd 50 always @ :40

  1 x 75 dr-k-dr @ 1:40

  1 x 75 swim long & strong free br3 or 4/2 @ :55, JMI

  2 x 50 swim at 200 goal pace @ :10 rest (same stroke as 1st set of 50's)

  1 x 25 swim (same stroke as 50's goal pace) max effort- think "finishing speed" here!

Check HR after each round/easy to the start end

NOTE: 50's goal pace @ 1:00 get :05 faster by round (2nd rd @ :55, 3rd @ :50, 4th @ :45)

             EXCEPT...in the 5th round, all 4 x 50 are @ :10 rest

If there is time...

Work on starts before you get out.

Warmdown a bit before you get out. Do an excellent job on your HW tonight & be sure to thank your parents for getting you to workout today. Tomorrow we are back at Cornell, then Thursday back here at MOON. Start thinking about what you want out of your races this weekend...have a great day!