Friday, February 20, 2026- written for SCY (MOON Site training at Montour)

1 x 600- 300/200/100

1:00 rest

1 x 400 @ 6:00 (@ 6:15 if needed)-

  50 swim/drill by 25's breaststroke, focus on pullouts ("3/2/1" underwater)

  50 kick choice on back, at least half of each 25 is udk

1 x 400 @ 5:30-

  50 swim strong/even free, br3 or 4/2

  50 swim/drill by 25's no free, build the swim to race pace turn

Check HR, put fins on

With fins, 2 sets of:

  7 x 50-

   odds, drill @ :50, don't be sloppy

   evens, 25 swim build to race pace turn, 25 kick on back arms pointed up @ :40

  8 x 25 odds/evens-

   odds, swim max effort @ :20 (same stroke as 50's above)

   evens, fast udk on stomach @ :30, goal is zero breaths, but one if necessary 

No rest between rounds

1st round is free, 2nd round is choice no free, but same stroke throughout

Check HR after 2nd round, then take fins off and get right into...

100 easy kick-drill-kick-skull by 25's

1:00 rest

5 x 50 swim back/free by 25's @ :45, desc 1-2/3-5

4 x 50 swim strong/even free br3 or 4/2 @ :40- keep track of avg time

7 x 100-

  odds, swim free br3 or 4/2 @ 1:15, target zero pace

  evens, swim 75 IM (no free), last 25 kick free on back @ 1:35, desc 1-3

Check HR/:30 rest/sip water

6 x 50 swim backstroke @ :45, desc 1-2's, focus on holding tempo

4 x 50 swim free @ :40, strong & even, but faster avg than 1st round

7 x 150-

  odds @ 2:20, swim 100 IM/last 50 kick w/boards, get time & desc 1-4

  evens, swim free br3 or 4/2 @ 1:50 (#2 is 100/50; #4 is 75/75; #6 is 50/100)

Check HR/:30 rest/sip water

11 x 50 swim odds & evens-

  odds @ :45, swim backstroke (focus on udk's & aggressive stroke tempo)

  evens @ :35, swim giddyup freestyle, but nothing sloppy

Check HR & review next round

7 x 250 as follows-

  odds, swim free @ 3:10- get time and descend these 1-4; #4 should be juicy

  even 250's will be 5 x 50 as follows:

   odd 50's (1-3-5) kick w/boards @ :50, desc 1-3 to fast

   even 50's will be swim/kick by 25's in MRS (main race stroke) no free @ :50

Check HR

Warmdown w/1 x 350 (odd 50's choice drill/even 50's kick on back)

If there is time (meaning more than 10 minutes), get into the following:

With fins:

AMRAP-

  4 x 25 swim max effort (same stroke) @ :25

  :20 rest

  1 x 50 kick max effort on back @ :25- who can break :24 for the 50 kick?!? 

  Change stroke for the 25's swim from round to round

Be sure to thank Jeff for the space tonight at Montour. Remember, we're at SF tomorrow morning (9:15a with drylands first). Have a great day!