Friday, November 7, 2025- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

"Meet Warmup" style warmup to get ready for our Race Day set...

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

4 x 50 swim/kick (same stroke as 75's above) @ :50, desc 1-4 to WYC

3 x 100 swim strong/even free br3 or 4/2 (pick one) @ 1:25, keep track of avg time

8 x 25 in MRS (no free)-

  odds, drill

  evens, swim fast but not sloppy

Check HR/100 easy choice

4 x 50 swim at 200 goal pace in MRS (same stroke as 25's) @ 1:00

3 x 100 swim free strong/even @ 1:20- faster avg than 100's @ 1:25

Check HR/100 easy

1:00 rest

RACE DAY Set-

6 x 75 race from a dive @ 3:00 in MRS (no free)-

  Keep track of times, drop two slowest 75's then make avg of the other four

300- go kick on back/drill/choice by 25's

5:00 rest, then...

3 x 100 race from a dive (same stroke as 75's) @ 5:00

  How close can you get to your avg 75 (plus a 25)?

450 pull free w/choice equip

Warmdown as you need to before you get out. Do some HW tonight, thank your parents for getting you to workout today, and get excited for the workout tomorrow morning (7:15a at Moon HS). Have a great day!