Monday, February 16, 2026- written for SCY (MOON Site training at SF w/Montour Site)

500 swim @ 7:00- go 75 free/25 backstroke

5 x 100 @ 1:40, go kick-swim-drill-swim by 25's

  odds, non-free

  evens, free

12 x 75 @ 1:05, desc 1-2 to fast (change stroke every 4 x 75)

Check HR/1:00 rest

14 x 50 kick w/boards @ 1:00*-

  1 fast/1 easy

  2 fast/1 easy

  3 fast/1 easy

  4 fast/1 easy

  Keep track of fast times, make an average after #13

   *bank the rest after last fast 50 in each round

100 easy choice after #14

2 rounds (goal for 50's kick is your average time from the 14 x 50 above):

  50 kick fast w/boards @ :50

   200 swim free, go 100 smooth/hand touch, check clock/100 swim strong, target "zero pace"

  2 x 50 kick fast w/boards @ :10 rest

   200 swim free as above, get time for 2nd 100

  3 x 50 kick fast w/boards @ :10 rest

   200 swim free as above

  4 x 50 kick fast w/boards @ :10 rest

   200 swim free as above

  Check HR/:30 rest

  After 1st round-

   3 x 300 pull w/choice equip @ :15 rest (change up equip by 300's); desc 100's 1-3 in each 300

  After 2nd round-

   12 x 100 odds/even as follows:

    odds, swim free br3 or 4/2 @ 1:20, hold zero pace

    evens, swim IM (25 of each stroke), desc 1-3/4-6; #'s 3 and 6 should be fast!

Check HR/1:00 rest between rounds.

With fins, finish up with:

 AMRAP-

  2 x 25 swim fast @ :35

  2 x 25 swim fast @ :30

  2 x 25 swim fast @ :25

  :30 rest between each round

  Change stroke every other round

Warmdown as needed before getting out. Enjoy your time off today but be sure to make sure your HW is done and you're ready for the week ahead at school. Let me know if you have any questions about your entries for either the AMS Champs or the Shamrock Meet. Have a great day!