Monday, December 15, 2025- written for SCY (MOON Site training at Montour)

Great job racing at the meet, too bad we only got half of it in...

Back to work Monday (w/Montour site)-

2x: 400/4 x 100/4 x 75 desc 1-2's

Check HR, then...

4 x 100 swim/kick by 50's (no free) @ 1:35, desc 1-2's

 2 x 125 swim free br3 or 4/2 desc 1-2 @ 1:35

4 x 100 swim IM @ 1:30, desc 1-4

 3 x 125 swim free br3 or 4/2 @ 1:30, desc 1-3 (go 75/50)

4 x 100 swim 25 fly/75 choice @ 1:25, desc 1-2's

 3 x 125 swim free br3 or 4/2 @ 1:25, go 50/75

4 x 100 swim free (25 MRS in "IM slot") @ 1:20

 2 x 125 swim free br3 or 4/2 @ 1:20- JMI, but nothing sloppy

Check HR/50 easy

1:00 rest

12 x 75 pull free w/paddles & buoy's-

  4 each @ 1:05/1:00/:55

Check HR/1:00 rest

12 x 50 kick w/boards in 3's-

  3 each @ 1:00/:55/:50/:45

Check HR, then...

300- 75 swim free/25 easy skulling

Check HR before you get out to help with the lanelines.

Do an excellent job with your HW tonight and be ready to train this week. Think about your swims from the meet so we can do our "Best/Least-best/differently or better" talks. Tomorrow at MOON, have a great day!