Friday, December 26, 2025- written for SCY (MOON Site training at SF w/Montour Site)

1 x 800- 300 free/100 back (x2)

12 x 75 @ 1:10, kick-drill-swim by 25's

6 x 100 swim choice desc 1-2's @ 1:30 (breast @ 1:40)

1:00 rest, check HR

3 rounds:

  6 x 25 partner kick w/bds @ :45/:35/:25 (2 each)- fwd ss at midpool (all fast)

  out & back easy @ :45

  1 x 75 kick max effort w/bds @ 1:30, get time

  1 x 150 swim free br3 or 4/2 (or go backstroke) @ 2:10, go 75/75

  1 x 75 kick max effort w/bds @ 1:30, get time & add to 1st 75 (for 150 total)

  out & back easy @ :45

  BROKEN 150 kick w/bds: 75/50/25 in rd1; 3 x 50 in rd2; 25/50/75 in rd3, all @ :10 rest

  Check HR/50 easy between rounds

16 x 50 pull -

  1-8, all backstroke @ :50 (or @ :55 if needed)

  9-16, all freestyle @ :45 (or @ :50 if needed)

  Check HR, then right into...

  1 x 100 3/6 roll

  1:00 rest

With fins, 2 times through:

  3 @ 1:40 (go 125, then 150 then 175, all @ 1:40)

  3 @ 1:20 (go 75/100/125, all @ 1:20)

  3 @ 1:00 (go 50/75/100- all @ 1:00, all fast)

Check HR after each round

Can add paddles for Rd2 if you'd like

8 x 50 @ :55- go choice/drill by 25's

Warmdown as needed before you get out. Be sure to thank your parents for driving you to workouts this week. Remember, we have our double this afternoon here at SF (4:30-6p). Have a great day!