Saturday, January 10, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

2x:

  8 x 50, 2 dr/k by 25's @ :55, then 2 sw/k by 25's @ :50 desc 1-2

  1 x 125 @ 2:00, go 50 swim/25 fast udk/50 swim faster (same stroke as 50's)

  1 x 75 swim desc 25's 1-3 to max effort (same stroke as 50's/125)

  Check HR after each rd, then out/back easy

  1st rd free, 2nd rd no free 

4 rounds:

  6 x 50 swim free br3 or 4/2-

   1-5 at 500 goal pace @ :40

   #6, faster than goal pace

   Check HR/easy to the far end, get out for...

   125* race from a dive, get time (add up for 500 total)

   100 easy after each round

   After 4th round, get right into...

1 x 800- 150 pull w/shnorkel (75 smooth/75 move), then 50 drill no free

1:00 rest

*4 x 125 add-up times:

  WH, 5:01

  EH, 4:54

  MV, 4:55

  MH, 5:08

  MP, 4:57

  SH, 5:04

  KaKl, 6:20 (backstroke)

  Kndr, 6:04

6* x 225 alternating odds/evens as follows:

  odds @ 3:00, go 75 free/75 IM/75 free

  evens @ 3:10, go 75 IM/75 free/75 IM

  *we'll go #6 from a dive, race

Warmdown a 350 (choice/kick by 50's) before you get out. Do an excellent job with your HW this weekend and be sure to thank your parents for getting you to workout this morning. Get excited to race next weekend, have a great day!