Friday, February 6, 2026- written for SCY (MOON Site training at Montour w/Montour Site, 5:30p)

Not sure what the lanespace will be for today, but try to get this in:

FULL MEET WARMUP

Check HR/1:00 rest, then...

8 x 75 odds/evens as follows:

  odds, swim freestyle br3 or 4/2 @ 1:00 (50/25)

  evens, swim-kick-swim faster by 25's in MRS (no free) @ 1:20

3 x 100 @ 1:30 (@ 1:40 if needed)-

  25 swim MRS (no free), 50 swim long & strong free, 25 kick on back (fast udk)

6 x 50 swim free br3 or 4/2 @ :40 (@ :45 if needed), hold faster avg by 2's

16 x 25 in sets of 4-

  1) swim 200 setup @ :25

  2) swim max effort @ :35

  3) swim race pace (15y), then 10y fast udk to the end @ :45

  4) udk on stomach AFAYCG, then skulling to the end @ 1:00

Change strokes by round, don't go all free

Check HR

Do some starts and fast breakouts (4 or 5 if possible) before you warmdown, then go a 

350 warmdown- odd 50's easy on your back/even 50's drill- nothing sloppy

Get excited to race this weekend and let me know how the meet is going. We'll miss having you all at the meet in Michigan, hopefully next year you can join us. Thank your parents for driving you all over the PGH & have a great day!