Friday, January 9, 2026- written for SCY (MOON Site training at Montour w/Montour seniors)

NOTE: we did not get to swim this workout

After Meet Warmup...

DISTANCE-

 3 (or 4) rounds*:

  6 x 75 swim at mile goal pace @ 1:05

  2 x 150 race @ :10 rest, get times & add up for 300 total

  Check HR, then 150 drill/choice between rounds

*If you'd prefer to go 500 goal pace (IMX next weekend)...

   we'll go 4 rounds & instead of going 2 x 150's, it'll be 1 x 125 race, add up for 500 total

After 3rd (or 4th) round, finish up with...

1 x 900* pull w/shnorkel & choice equip; desc 300's to what you can;

  *go hand touch at the 600, get time for last 300

STROKE/IM-

3* rounds of:

  3 x BROKEN 200's in MRS no free (odds are 75/50/75; #2 is 4 x 50) all @ :10 rest

  8 minutes active recovery after 3rd 200, then...

  2 x 75 swim max effort @ :15 rest, go is to be faster than avg 50 goal pace (x3)

  After each round, go 1 x 300 (200 pull/100 drill)

*Rds 1 & 2 are in MRS; rd3 will be IM

Warmdown as needed before you get out. Do an excellent job with your HW tonight and thank your parents for getting you to Montour this afternoon. REMEMBER, 9:30a-12 noon tomorrow morning at South Fayette. Have a great day!