Wednesday, January 28, 2026- written for SCY (MOON Site training at Montour w/Montour Site)

After warmup... (4 x 150/6 x 75/8 x 100)

2 rounds of:

  8 x 25 kick fast @ :35 (#8 easy)

  2 x 50 kick max effort @ :10 rest (all @ 2:30)

  8 x 25 kick fast @ :30 (#8 easy)

  2 x 75 kick max effort @ :15 rest (all @ 3:15)

  8 x 25 kick fast @ :25 (#8 easy)

  2 x 100 kick max effort @ :20 rest (all @ 4:00)

Check HR after each round

Change kick after 1st round if you'd like

24 x 75 in rounds of 8 as follows:

  1-8 @ 1:05, w/paddles-buoys-shnorkels

  9-16 @ 1:00, w/paddles-buoys breathing 3-5-7 by 25's

  17-24 @ :55, w/paddles & fins, desc 1-2's to fast

Check HR/100 easy drill

1:00 rest

2 times through:

  400 swim free br3 or 4/2 @ 5:15, desc 100's 1-4 to 90% effort

  2 x 100 swim free br3 or 4/2 @ 1:30, hold "zero pace"

  2 x 100 swim free br3 or 4/2 @ 1:30, hold "zero pace" minus 2.5 seconds

Check HR after each round/100 easy after 2nd round

Warmdown with 3 x 100 ascend free @ 1:40

Check HR again

Be sure to check your email tomorrow for any updates to the schedule; if the schools make changes to their schedule due to the weather ("remote learning" or "flexible instruction day") then we might have to change our schedule as well. Thank your parents for getting you to workout tonight, have a great day!