Thursday, February 26, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

8 x 100 @ 1:45/1:30 as follows-

  odds @ 1:45, go 75 dr-sw-dr, last 25 is fast udk (FAD)

  evens @ 1:30, go 75 sw-k-sw, last 25 is swim RACE (from the blocks)

Go 4 free/4 MRS (no free)

Check HR, then get right into...

2 times through:

2x{100 @ 1:30, go 50 swim strong/even free, then 50 drill MRS

    {50 swim MRS (same as drill above) @ :45, build into fast turn/hold speed by 25's

    After first 2 rounds of 100/50, continue right into...

    3 x 50 swim choice @ :40 desc 1-3 to what you can;

    After second 2 rounds of 100/50, finish up with...

    3 x 75 swim choice @ 1:05 (one stroke only, different from 50's @ :40), desc to max effort

Check HR, then 75 easy choice/kick/choice by 25's

1:00 rest

Two options today...

DISTANCE-

  8 x 50 swim at mile goal pace @ :40 (#4 is choice drill @ 1:00)

  1 x 300 pull free choice equip, desc 100's

   :15 rest

  1 x 300 swim free strong/even effort, get time

  1:00 rest

  8 x 50 swim at mile goal pace @ :40 (#5 is choice drill @ 1:00)

  1 x 300 pull free choice equip, desc 100's

   :15 rest

  2 x 300 swim free @ :20 rest, desc 1-2 to faster than 1st 300

  1:00 rest

  8 x 50 swim at mile goal pace @ :40 (#6 is choice drill @ 1:00); last 2 x 50 @ :10 rest

  1 x 300 pull free choice equip, desc 100's

   :15 rest

  3 x 300 swim free desc 1-3 to max effort @ :20 rest (#3 is from a dive)

Check HR

Warmdown choice until 8p (every 3rd 50 is kick on back)

STROKE/IM-

4 rounds of the following:

  3x{100 swim smooth/strong free @ 1:10- JMI, but not sloppy

      {50 swim max effort in MRS @ :50, get times & figure avg

      No rest between rounds; after 3rd 100/50, check HR then right into...

      Out & back easy @ 1:00, then

      3 x 50* swim @ :10 rest max effort in MRS (same stroke as 50's above)

      *goal on 3 x 50 is to hold your avg time from the 50's above (100/50)

      Check HR after each round, then-

      250 easy choice (some combo of pull/drill/kick)- add a 50 to each round

      1:00 rest between rounds

Go 2 rds in MRS (no free), 1 rd choice (only one stroke), last rd free

After rd4...

   5 x 75 easy choice @ 1:05

   1:00 rest

Finish up with-

BROKEN 150 from a dive- go 75/50/25, all @ :10 rest

Warmdown until 8p (every 3rd 50 is easy kick on back)

Do an excellent job with your HW tonight and be sure to thank your parents for getting you to workout today. REMEMBER, tomorrow is at Montour (5:30-8p); MP is at SF, 4:45-6:45p. Saturday we are all at SF, 9:30-12noon. Have a great day!