Monday, December 29, 2025- written for SCY (MOON Site training at SF w/Montour Site)

3 rounds:

  300 swim free w/details @ 4:15

  8 x 50 @ :55-

   -go kick/drill/swim-build/swim-sprint by 50's

   -Choice stroke by 4's

   -No rest between rounds

   Check HR after 3rd round, then get right into...

12 x 100 free @ 1:30 (@ 1:40 if needed)-

  odds, with left paddle/right fin

  evens, with right paddle/left fin

Check HR after #12, then right into...

 1 x 100 3/6 roll, no equipment

1:00 rest

3 times through:

  4 x 100 kick w/bds @ 1:40-

   1) 25 max effort, 75 moderate

   2) 50/50

   3) 75/25

   4) all max effort for time

  1 x 150 swim backstroke @ 2:20, tempo gets faster by 50's

  Check HR after each round, but stay on the 2:20 interval for the 150 backstroke

50 easy after 3rd round

1:00 rest

4x:

  200 swim descend the 50's 1-4 to fast @ 2:40 (@ 2:50 if needed); breaststroke @ 3:00

  2 x 100 swim (same stroke as 200) desc 1-2 to fast @ 1:20 (@ 1:30 if needed); breast @ 1:45

  Go 1 round each stroke, reverse IM order by round

  Check HR after 2nd 100 in each round, then...

  1 x 100 easy free after each round

3 x 75 easy drill/choice/drill by 25's @ 1:20

1:00 rest

Finish up with...

  3 x 100 race from a dive in heats (no interval)

Warmdown a 375, choice/different choice by 25's

Do some HW today, thank your parents for getting you to workout each day over the break and remember, 4:30-6p today for our double (here at SF). Have a great day!