Thursday, January 22, 2026- written for SCY (MOON Site training at SF w/Montour Site)

1 x 600- 300/200/100

1:00 rest

After warmup...

3 times through:

  100 @ 2:00- go drill/choice by 25's (should be same stroke as goal pace 50's)

  1 x 75 swim free br3 or 4/2 @ :55 (get your HR up)

  4 x 50 swim in MRS (no free) at 200 goal pace @ :55* (except #2 always @ :45)

  3 x 75 swim free br3 or 4/2 @ 1:05, swim at 2nd gear here (not sloppy)

  Check HR, then out & back easy @ 1:00

  After Rd1...BROKEN 100 (2 x 50 race @ :10 rest), same stroke as 50's goal pace

  After Rd2...BROKEN 150 (75/50/25 race, all @ :10 rest), same stroke as gp 50's

  After Rd3...75 easy choice, then 175 RACE from a dive (same stroke as 50's gp)

*50's swim goal pace in rd2 @ :50, then 50's gp in rd3 @ :45 (#2 is always @ :45)

Big pulling set and set of 25's w/paddles & fins before warming down

Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout this afternoon. ALSO, tell them we spoke about updating your entries for the OLY Meet in Michigan next month. Tomorrow at Montour at 5:30p, have a great day!