Tuesday, February 17, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

1 x 500- go 25 drill/50 swim/25 udk (one breath); change stroke by 100's

6 x 100 as follows:

  1) 75 dr-k-dr, last 25 swim build to race pace @ 1:40

  2) 50 dr-k, last 50 swim build to race pace (hold for 2nd 25) @ 1:30

  3) 25 drill, then 75 swim desc 25's to max effort @ 1:20

Go 1-3 free, 4-6 choice no free (only one stroke)

Check HR after #6

1:00 rest

3 times through:

  100 @ 1:25, go 25 dolph k wbds, 75 swim free br3 or 4/2

  100 @ 1:25, go 75 swim IM, then last 25 choice kick fast wbds

  4 x 50 swim IM order by 25's as follows-

   Rd1, @ :45/:50/:50/:45 (by 50's)

   Rd2 all @ :45

   Rd3, go @ :40/:45/:45/:40 (by 50's)

No rest between rounds

Check HR after 3rd round, then get right into...

150 choice/skulling by 25's

1:00 rest

4 rounds of:

  2 x 75 swim IM (no free) @ 1:10, desc 1-2

  1 x 150 swim free br3 or 4/2 @ 1:50, go 100 long & strong/50 add kick

  2 x 75 swim free br3 or 4/2-

   1) 50 smooth/25 add kick @ :55

   2) 25 smooth/50 add kick (be faster than #1) @ 1:05

  1 x 150 swim IM (no free), odd rounds 85-90% effort; even rounds faster

   Rd1-2, go 2 x 75 IM's

   Rd3-4, 50 of each stroke

Get time for 150 IM/check HR, then...

25 easy choice to the far end, get out for:

MYSTERY SET-

  Broken 200 IM (from a dive) as follows:

   Rd1, 100 (fly/back)/:15 rest/100 (breast/free)

   Rd2, 75 (50 fly/25 back)/:10 rest/50 (back/breast)/:10 rest/75 (25 breast/50 free)

   Rd3, all @ :10rest, 25 fly/50 fly-back/50 back-breast/50 breast-free/25 free (subtract :40)

   Rd4, straight 175 IM race from dive (skip last 25 free)

Warmdown 350 (odd 50's choice/even 50's easy kick on back). Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today and get excited to race next month at our championships. Have a great day!