Thursday, January 29, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2 x 125 @ 2:00, go 100 drill/kick by 25's, last 25 udk

  5 x 50 @ :50, odds are sw/k by 25's desc 1-3; evens are kick w/bds

2 x 125 @ 1:50, go 100 swim/kick by 25's, last 25 max effort udk

  5 x 50 @ :45, odds are kick w/bds, evens are swim IM order by 25's

Check HR, then :20 rest, then...

7 x 100 odds/evens as follows:

  odds @ 1:30, swim IM desc 1-4 to what you can

  evens @ 1:20, swim strong/even free br3 or 4/2, target "zero pace"

Check HR again/50 easy

1:00 rest

Two options today:

DISTANCE-

  2 x 150 swim free br3 or 4/2 @ 1:50 (100/50 on #1, then 75/75 on #2)

   1 x 175 @ 1:50, use legs well & be aggressive, get time

   Check HR/25 easy

  7 x 50 swim at mile goal pace @ :40

   Check HR/25 easy

  1 x 175 swim free FAD, faster than what you went on 1st 175

  Check HR/50 easy

  2 x 225 swim free br3 or 4/2 @ 2:45, smooth on the way/add kick last 100

   1 x 250 swim free @ 2:45, get time

  Check HR/out & back easy

  9 x 50 swim @ :40 in 3's-

   2 swim at goal pace

   1 swim faster than pace

  Check HR/25 easy

  1 x 250 swim free FAD, faster than 1st 250

  Check HR/25 easy

2 x 300 pull @ :15 rest (choice equip, can be different for 2nd 300)

  By 100's, go...

  75 cruise/25 move

  50/50

  25/75

Check HR after #2/25 easy...

1x 275 race free FAD, goal is mile split (2:50 = 17:00)

With fins, finish up with...

  12 x 25 @ :30- make some part of it fast (breakouts/finish/hold tempo mid-pool, etc...)

STROKE/IM GROUP-

 4 rounds of:

  100 drill/choice by 25's @ 2:00 (drill should be in MRS)

  4 x 100 swim free br3 or 4/2 @ 1:15/1:05/1:15/1;15, hold zero pace, be smooth & strong

  4* x 50 swim in MRS @ :50 (#1 is 200 setup; others are fast, get time)

  Check HR/50 easy

  *add 1 x 50 swim fast per round (4th round is 7 x 50, 1 at 200 setup/6 swim fast) 

    After even rounds, 75 easy, then...

   75 race FAD, goal is 75 split of 100 goal time

With fins, finish up with...

  12 x 25 @ :30- make some part of it fast (your choice), breakouts, finish, stroke tempo, etc...

Warmdown as needed at 8p (250 minimum). Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. DRESS FOR THE WEATHER GETTING TO & FROM THE POOL, SCHOOL, ETC...Have a great day!