Wednesday Morning, December 3, 2025- written for SCY (MOON Site w/Montour & SF, training at Cornell)

1 x 600- 300/200/100

1:00 rest

9 x 75 @ 1:15 (@ 1:20 if needed)-

  1-2, drill/kick/drill by 25's

  #3, swim/kick/swim faster by 25's

By rounds of 3, go free/no free/choice

Check HR

*With shnorkels,

  25's from a float ("deadman") start (start at flags), go 2-beat free kick

  25's as above, 4-beat kick

  25's as above, 6-beat kick 

*hold your bodyline & full, even rotation as your kick increases

100 easy dr-k-dr-skulling by 25's, then...

AMRAP-

With fins,

  2 x 25 swim @ :30-

   1, build

   2, 15y swim max/10y fast udk on stomach

  1 x 50 kick fast on back @ :40

  1 x 75 @ 1:20 swim fast for time (same stroke as 25's)

Check HR, change stroke by round if you'd like

Warmdown a bit before you get out. Do an excellent job in school today & thank your parents for getting you to the pool this morning. Back here at Cornell this afternoon. Have a great day!