Saturday, February 21, 2026- written for SCY (MOON Site training at SF w/Montour seniors)

Another rough Saturday Morning (cramped lane space & no backstroke flags due to diving);

  So, after a couple of adjustments to the warmup, we went the following:

2 times through (75's race in MRS>no free):

  75 swim free br3 or 4/2 @ :55, get time

  75 swim free @ 1:00, faster than #1

  75 swim free @ 1:05, faster than #2

  1 x 75 race in MRS @ 1:30, get time (goal is within 1.0 second of 75 goal split for 100)

  

  3 x 75 swim free as above (@ :55/1:00/1:05, desc 1-3)

  2 x 75 race in MRS @ 1:30, both max effort

  3 x 75 swim free as above, desc to fast

  3 x 75 race in MRS @ 1:30, all max effort (#3 from a dive)

300 easy after 1st round, go 200 pull-100 choice/drill by 25's

400 easy after 2nd round (300 pull-100 choice/drill by 25's)

With fins, finish up with...

AMRAP:
  4 x 25 swim max effort @ :25

  :20 extra rest

  1 x 50 race (swim, same stroke as 25's) @ 1:30

  No rest between rounds

  Change strokes after every two rounds (even rounds, 50 can be kick on back)

Warmdown with a 250, go choice/kick by 50's. Be sure to thank your parents for getting you to workout today, get excited to race next month at AMS Champs. Start looking ahead at your assignments in school so you can plan for the days you'll be either at AMS Champs or the Shamrock Meet in Richmond; let your teachers know you'll be away for those meets so they're not caught off guard. Have a great day!