Friday, January 2, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

3x:

  2 x 50 drill/kick by 25's @ :55

  1 x 100 swim/kick by 50's @ 1:45

  Change stroke by round- okay, but effort on 100 sw/k increases rd to rd

  Check HR after 3rd rd, then...

3x:

  2 x 75 sw-k-sw by 25's (same stroke for both) @ 1:15, desc 1-2

  3 x 50 swim free br3 or 4/2 @ :45 (@ :40 in rd2, then @ :35 in rd3)

  Change stroke by rd on the 75's- okay

  Check HR after 3rd rd, then...

150 choice/skulling by 25's

1:00 rest

With fins, 6 rounds of (2 each of free/MRS (no free)/choice:

  3 x 50 swim/kick by 25's @ :40

  1 x 150 swim fast for time (same stroke as 50's sw-k)

  Check HR after each round; 50 easy after even rounds

Warmdown as needed before you get out (at least a 250). Remember, tomorrow is here at again at SF at 9:45a (no drylands). Monday we are back to our regular schedules. Thank your parents for shuttling you all over the PGH over the break & have a great day!