Tuesday, December 23, 2025- written for SCY (MOON Site training at Moon HS)

Happy Festivus

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:20- 50 fist free br3 (fingers over thumbs), 25 kick free on back

3x:

  2 x 50 drill @ :55 (fly in 1st rd; back in 2nd rd; breast in 3rd rd)

  3* x 50 swim IM order by 25's @ :50, desc 1-3

   *go fly/back in rd1; go back/breast in rd2; go breast/free in rd3

  1 x 250 @ 3:30 swim free br3 or 4/2 as follows-

   Rd1, go 150 long & strong/100 add kick & change gears

   Rd2, go 125/125

   Rd3, go 100/150

Check HR after each round, but stay on the interval

After 3rd rd...

150 choice/skulling by 25's

1:00 rest

DISTANCE-

  3 x 350 swim free br3 or 4/2 @ :20 rest, desc 1-3 to WYC

  3 x 75 swim backstroke @ 1:05, desc 1-3 to 90% effort

  1 x 125 swim IM (50 breaststroke) fast, get time

  Check HR/out & back easy

  1:00 rest

  3 x 550 swim free br3 or 4/2 @ :15 rest, desc 1-3 to WYC (faster per 50 than 350's)

  3 x 125 swim IM (50 breaststroke) @ 1:50, desc to 90% effort

  1 x 75 swim max effort backstroke, get time

  Check HR/out & back easy

  1:00 rest

  3 x 750 swim free br3 or 4/2 @ :10 rest, desc 1-3 to half your mile goal time (8:29)

  Check HR

  150 choice/kick by 25's

  1:00 rest

Finish up with fin set below

STROKE/IM-

  2x:

   3 x 100 swim free br3 or 4/2 @ 1:20, go 75 long & strong/25 add kick

   1 x 100 swim/kick by 50's in MRS (no free) @ 1:40, about 90% effort

   1 x 150 swim free br3 or 4/2 @ 1:40

   No rest between the 2 rounds; after 2nd rd, continue right into...

   1 x 125 race free for time

  Check HR/out & back easy

  2x:

   3 x 100 as above @ 1:15 (go 50/50)

   1 x 100 swim/kick by 50's in MRS @ 1:40

   1 x 150 swim free as above @ 1:40

   No rest between rounds; after 2nd rd, continue right into...

   1 x 150 race free for time

   Check HR/out & back easy

  2x:

   3 x 100 as above @ 1:10 (go 25/75)

   1 x 100 swim/kick by 50's in MRS @ 1:40

   1 x 100 swim free as above @ 1:40

   No rest between rds; after 2nd rd...

   Check HR/immediately go to the far end (25 easy)

  1 x 175 race free from a dive, goal is faster than 200 Free goal time

   Check HR/put on fins

With fins:

AMRAP-

  5 x 25 @ :35/:30

   odds, swim max effort @ :35

   evens, fast udk @ :30 (1 breath only if absolutely necessary)

  1 x 75 swim for time (same stroke as 25's) @ 2:00

  Go 2 rds free/2 rds MRS (no free)/2 rds choice (same stroke)

Warmdown as needed before you get out. Make sure you thank your parents for driving you to workout today; remember, tomorrow is at South Fayette, 9a-12p, then Thursday is OFF. Have a great day!