Thursday, February 5, 2025- written for SCY (MOON Site training at SF with Montour Site)

Meet Warmup

1:00 rest

Anybody racing tomorrow (1650) does the following:

4 x 50 drill/kick by 25's @ :55

4 x 75 swim-kick-swim faster by 25's @ 1:15, same stroke as 50's

1 x 200 swim, 100 cruise/100 add kick

Check HR, then 1:00 rest

4 x 75 @ 1:15, 50 swim/25 drill (choice)

4 x 100 swim/kick by 50's @ 1:40, desc 1-2's (change strokes if you'd like for 3-4)

2 x 300 choice @ :15 rest (can be pull, swim free or swim IM)

Check HR, then 1:00 rest

4 x 100 swim free br3 or 4/2-

  1 @ 1:25, strong/even br3 or 4/2

  2 @ 1:15, smooth/add kick by 50's

  3 @ 1:20, strong/even by 50's

  4 @ 1:10, smooth on the way, giddyup the kick on the 2nd 50

Check HR, then continue right into...

4 x 150 @ :10-:15 rest...

  odds, swim free or back desc 50's 1-3 to WYC

  evens, swim 100 IM/50 kick- smooth & long on #2, faster but not sloppy on #4

3 x 400 @ :15 rest-

  odds, 150 cruise/50 move (free)

  #2, pull free w/choice equip

Check HR again, then 1:00 rest

With fins, finish up with...

2 rounds of:

4 x 25 swim @ :30 (odds, fast feeling easy/evens max effort)

50 drill @ 1:00

4 x 25 swim as above, @ :40

50 choice @ 1:30- can be drill, kick, race for time, 25 udk/25 skulling, etc...

No rest between rounds

4 x 25's from a dive (swim back easy)

Warmdown as needed before you get out. Do an excellent job with your HW tonight, even if you aren't going to school tomorrow. Thank your parents for getting you to workout today and be sure to bring your water bottle to the meet. Get excited to race this weekend!