Monday, January 19, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

With fins,

  8 x 50 @ :55, choice drill/dolph kick on side by 25's

  6 x "75" @ 1:30 as follows:

   25 swim build to race pace & fast turn

    12.5 fast udk off the turn, no breath

     :10 fast vertical dolphin kick

    12.5 fast udk back to the far turn end, then

   25 swim max effort back to the start end- max effort here!

Check HR/fins off, then...

150 choice/skulling by 25's

1:00 rest

3 rounds of:

  250 swim, 25 swim fly/100 swim free (x2), 2nd 125 faster than 1st

  250 swim 25 swim free/25 swim backstroke/75 swim free (x2), 2nd 125 faster than 1st

  250 swim, 50 free-25 breast-50 free (x2), 2nd 125 faster than 1st

  All 250 @ 3:10 or 3:20 if needed

  Put fins on for...

  3 x 50 swim IM order by round @ 1:00, desc 1-3 to max effort (1st rd fly/2nd rd back/3rd breast)

Check HR/fins off after 50's, then out & back easy

Until 5p...

  Work on starts & breakouts

Warmdown as needed before you get out. Do an excellent job with your HW tonight, make sure you're ready for the week ahead at school. Tomorrow back at Cornell, have a great day!