Friday, November 14, 2025- written for SCY (MOON Site training at South Fayette MS)

Meet Warmup, then...

RACE DAY!!

Here is the Meet Warmup we did last week at Cornell 

  (before our 6 x 75/3 x 100 Race Day set):

600- 300/200/100

1:00 rest

4 x 75 drill-kick-drill by 25's @ 1:20

4 x 50 swim/kick by 25's (same as 75's above) desc 1-4 @ :50

3 x 100 swim strong/even free br3 or 4/2 @ 1:25, get avg time

8 x 25 in MRS (no free) @ :35/:25-

  odds, stroke drill

  evens, swim max effort @ :25

Check HR/100 easy

4 x 50 swim in MRS at 200 goal pace @ 1:00 (one stroke only)

3 x 100 swim strong/even free br3 or 4/2 @ 1:20, faster avg

Check HR, then 75 easy choice

Get out at the far end for starts

Two options for today...

DISTANCE-

  11 x 150 from a dive @ 6:00- hold best avg (active recovery in between)

STROKE/IM-

  9 x broken 100's @ 6:00 in 3's:

   1) 50 from a dive/:10 rest/2 x 25from a push @ :10 rest

   2) 25 from a dive/:10 rest/50 from a push/:10 rest/25 from a push

   3) 25 from a dive/:10 rest/25 from a push/:10 rest/50 from a push

Go 1-3 in MRS (no free), 4-6 free, 7-9 IM (by 25's)

Active recovery in between

Warmdown as needed before you leave, get excited for our Swim-A-Thon tomorrow morning at MOON. Thank your parents for driving you down here this afternoon, have a great day!