Tuesday, December 30, 2025- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- alternate 100 free/100 back

8 x 100 @ 1:40- go drill/swim by 50's, IM order by 100 (x2)

6 x 150 swim desc 1-2's...

  go 2 free @ 2:10/2 non free @ 2:20/2 IM @ 2:15

Check HR/1:00 rest

3 rounds:

  5 x 100 swim free holding max avg (rd1 @ 1:20/rd2 @ 1:15/rd3 @ 1:10)

  :30 rest (get water)

  1 x 500 swim free @ 5:30, desc by round & get times

  Check HR, then...

  100 swim ez free @ 1:00 rest

8 x 75 free @ 1:10, br 3/5/7

20 x 25 kick w/boards & shnorkels (fly k or free k); 10 @ :25/10 @ :20

Check HR, then get right into...

1 x 100 skulling

1:00 rest

6 x 50 swim free, 2 each @ :50/:45/:40

:30 rest (get water)

4 x 125 free add up to faster than best 500 above; all @ :15 rest (subtract :45 to get time)

Check HR

Warmdown at least 200 perfect free (do more if time allows)

Eat well & have plenty of water this afternoon. Be sure to thank your parents for getting you to workout today, remind them about our double this afternoon at 4:30 (here at SF). Have a great day!