Friday, January 23, 2026- written for SCY (MP at SF, special schedule)

1 x 600- 300/200/100

1:00 rest

8 x 75 @ 1:15-

  odds, dr-k-dr by 25's

  evens, kick-swim-kick faster

6 x 100 odds/evens as follows:

  odds, swim/kick by 50's no free @ 1:40, desc 1-3

  evens, swim free @ 1:20, go smooth & strong/add kick by 50's

Check HR/1:00 rest

5 x 50- swim IM order by 25's @ :50, fast turns throughout

  250 swim free, get time then :20 rest

5 x 50- swim/kick by 25's no free @ :50, desc 1-3/4-5

  250 swim free, faster than #1, then :20 rest

5 x 50- swim back/breast by 25's @ :50 (odds) or :45 (evens), desc 1-3/4-5

  250 swim free, faster than #2, then :20 rest

5 x 50- swim fly/breast by 25's @ :50 (odds) or :45 (evens), desc 1-3/4-5

  250 swim free, faster than #3, then :20 rest

5 x 50- swim all backstroke alternate odds @ :50 and evens @ :45, desc 1-3/4-5

  250 swim free, faster than #4, then :20 rest

5 x 50- swim all free br3 or 4/2 as follows:

   go @ :40/:35/:30/:35/:40 by 50; desc 1-3 and 4-5

  250 swim free- fastest of the day!

  Check HR

Warmdown as needed (200 = 5000 for the day). Enjoy your event tonight & be careful driving. Tomorrow morning is here at 9:30a until noon (drylands at 9:30a until 10a). Have a great day!