Tuesday, November 25, 2025- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 2 rounds of:

  4 x 50 drill/free kick on side @ :50

  2 x 75 drill/swim (build)/fast udk on stomach by 25's @ 1:20- same stroke as 50's

  3* x 50 swim fast @ 1:00 (same stroke as drill & swim above)

   *except #2 is fast kick on back @ :40

No rest between rounds

Go 1st round free, 2nd round choice (no free), but only one stroke

Check HR after 2nd round, then fins off

100 easy drill/kick/drill/skulling by 25's

1:00 rest

3x through:

  100 swim strong/even free br3 or 4/2 @ 1:30, get time

  100 @ 1:30- go 25 kick fast/75 swim strong & even free rb3 or 4/2

  100 @ 1:30- 1st 50 is kick (on back/wbds by 25's) fast/50 swim strong/even free

  100 @ 1:30- 75 kick w/bds fast/25 swim strong wbig kick

  :30 extra rest

  100 kick fast for time @ 2:00- go 25 on back/75 wbds, get time

Check HR then out & back easy, stay on interval

Rd1, kick is free

Rd2, kick is IM order by 25's

Rd3 is choice kick, but only one kick

100 easy dr-k-dr-skulling by 25's after 3rd round

1:00 rest

3 times through:

  5 x 50 swim as follows-

   odds, swim IM order by 25's @ :50, fast turns & breakouts throughout

   evens, swim strong/even free br3 or 4/2 @ :35

  6 x 25 kick fast w/bds (max effort here!) @ :45* (middle 2 x 25 always on back, same max effort)

  1 x 150 swim free or back @ 2:30, go 75 strong & even/75 add kick & change gears

Check HR after each 150, but no additional rest between rounds

*25's kick max effort in Rd2 are @ :35

  25's kick max effort in Rd3 are @ :25

100 easy dr-k-dr-skulling after Rd3, then 1:00 rest

Finish up with...

AMRAP-

  5 x 25 kick fast w/bds (odds @ :35, evens go 15/10 @ :30)

  1 x 150 swim free br3 or 4/2 (or back) @ 2:00, go 75/75 & get time

  1 x 100 swim smooth & long IM about 85%, get time

  1 x 150 swim free or back as above, but faster (get time) @ 2:30

No additional rest between rounds

Warmdown a bit before you get out. REMEMBER- tomorrow we're at either SF in the morning (9:30a) or Montour in the afternoon (5:30p). Thank your parents for driving you all over the place this week & get excited for the holiday. Have a great day!