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

1 x 600- 300/200/100

1:00 rest

2 x 200 @ :20 rest-

  100 drill/swim by 25's

  100 kick- go 2 x 50 kick @ :10 rest, desc 1-2

Go free/no free by 200

1:00 rest

18 x 50 in sets of 3-

  MP, go 2 choice @ :45/1 kick @ :50

  NP, go 2 swim IM order by 25's (no free) @ :45/1 swim free @ :35

Check HR, then 1:00 rest

2x: {3 x 75 swim free @ 1:05 desc 1-3 (NP @ 1:00)

      {1 x 100 swim free @ 1:05, JMI but not sloppy (NP @ 1:00)

       No rest between rounds

       Check HR after rd2/out & back easy

2x: {3 x 100 swim free @ 1:20 desc 1-3 (NP @ 1:15)

      {1 x 125 swim free @ 1:20, JMI but not sloppy (NP @ 1:15)

       No rest between rounds

       Check HR after rd2/out & back easy

2x: {3 x 125 swim free @ 1:40 desc 1-3 (NP @ 1:35)

      {1 x 150 swim free @ 1:40, JMI but not sloppy (NP @ 1:35)

       No rest between rounds

       Check HR after rd2/50 easy

2x: {3 x 150 swim free @ 1:55, desc 1-3

      {1 x 175 swim free @ 1:55- target your 200 free goal time

       No rest between rounds

       Check HR after rd2

Warmdown as needed before you get out (at least 350 yds). Be sure to thank your parents for getting you to workout today, get excited for tomorrow's workout (no drylands, be here at 9:45a). Have a great day!