Wednesday, December 24, 2025- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

2x:

  400 swim free w/details @ 5:30

  4 x 100 w/fins @ 1:40- go 50 drill/50 swim (choice stroke, but same stroke for dr/sw)

  8 x 50 swim choice (x2's) @ :50, desc 1-2's

  No rest between rounds

  Check HR after each round

4x:

  1* x 75 kick fast w/boards @ 1:20, get time

  1 x 75 drill choice (1 stroke only) @ 1:10- nothing sloppy

  250 swim free (or back) @ 3:40, get time (go 200/50, 150/100, 100/150, 50/200 by rd)

  *add 1 x 75 kick to each round up to 4 x 75 kick fast in rd4

  No additional rest between rounds, but check HR after each 250

6 x 200 pull as follows-

  1-3 @ 2:40 w/pads-buoys-shnorks

  4-6 @ 3:00 w/pads & fins, desc 1-3 to fast

12 x 25 w/pads & fins-

  1-6, all backstroke, desc 1-2 (x3) @ :30

  7-12, all free desc 1-2 (x3) @ :25

1:00 rest, check HR

3 x 125 @ 2:10, alternate drill/kick on back by 25's

1:00 rest

From a Dive-

  1 x 125 race in heats- go 100 IM, then last 25 is swim fly again

Warmdown as needed before you get out. Enjoy your day off tomorrow- and the time with your families. Friday we're back here at SF at 9a for drylands/swim, then our double at 4:30p (until 6p). Have a great day!