Wednesday, January 14, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

5 x 250 @ :10 rest as follows:

  1) alternate drill/kick on back by 50's

  2) alternate kick on back/swim by 50's, desc 50's kick

  3) alternate swim/kick by 50's (one stroke only), desc 50's swim

  4) all swim free br3 or 4/2, 100 long & strong, then desc last 3 x 50's to what you can

  5) 100 swim IM/50 choice kick/100 swim IM faster

Check HR, then get right into...

18 x 50 in rounds of 6-

  1-6, swim strong/even free br3 or 4/2 @ :40, hold faster avg by 2's

  7-12, swim IM order by 25's, fast turns/breakouts throughout (3 @ :50, 3 @ :45)

  13-18, swim free br3 or 4/2 @ :40 (1-3, strong & even, then desc 4-6 to what you can)

Check HR, then...

1 x 450 pull free w/shnorkel, go 75/75 (x3), desc 150's 1-3

1:00 rest

2 options today...

DISTANCE-

3 times through:

  1 x 150 swim free @ 1:50, go 75/75, be under 1:40

  1 x 100 swim free @ 1:10, "zero pace" (from 10 x 300 test set)

  6 x 50 swim at mile goal pace @ :40

  1 x 75 swim faster than goal pace, get time then 25 easy, all @ 2:00

  1 x 150 swim free as above

  1 x 100 swim free as above

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

  1 x 50 swim faster than goal pace

  Check HR, then 100 easy

  1:00 rest between rounds

  Easy 150 loosen after 3rd round, then...

  1 x 275 race from a dive- goal is 1/6 of mile goal time (under 2:50 = under 17:00, etc...)

STROKE GROUP-

9 rounds of:

  100 swim free br3 or 4/2 @ 1:10, target "zero pace" (from 10 x 300 test set)

  3 x 50 swim at 200 goal pace in MRS (no free) @ :50 (3rd, 6th, 9th rds @ :45)

  Check HR then get right into 50 drill

  1:00 rest between rounds

  *After every 3rd round, go the following (same stroke as goal pace 50's)...

   BROKEN 100, 4 x 25 race @ :10 rest, max effort here!

  150 drill/choice by 25's after every 3rd round

  After 9th round, 225 kick/drill/choice by 75's, then...

  BROKEN 200 (MRS)-

   75 from a dive/:10 rest/50 from a push/:10 rest/75 from a push, goal is faster than 200 goal time

Everybody together...

  8 x 50 @ 1:05, go choice on back/drill by 25's

Check HR before you get out

Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Remember, we'll have workout at South Fayette both Friday (4:45p) and Saturday (9:30a, drylands first). Have a great day!