Tuesday, February 24, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

2x:

  4 x 75 dr-k-dr by 25's @ 1:15

  3 x 100 @ 1:30 as follows-

   1) swim, desc 25's 1-4

   2) swim, desc 25's 1-2's

   3) sw/k by 50's all fast

  No rest between rounds

  Go 1st rd free, 2nd rd no free (only one stroke)

Check HR after round 2

2 times through:

  100 @ 1:40, go 25 drill/50 swim fast turn/25 kick fast (in MRS)

  125 swim free br3 or 4/2 @ 1:40- smooth & strong, get time

  4 x 25 swim in MRS (odds 15y fast/10y smooth @ :30, evens all max effort @ :20)

  125 swim free br3 or 4/2- faster than 1st 125, get your giddyup going here!

  Check HR after each round

  After rd2...

150 choice/skulling by 25's

1:00 rest

Two options today...

DISTANCE-

  4 rounds:

   5 x 50 swim at mile goal pace @ :40

   1 x 75 swim mile goal pace @ 1:05

   1 x 75 swim free cruise @ 1:00

   2 x 75 swim mile goal pace @ 1:05

  2 x 350* @ :15 rest-

   1st 350 pull w/choice equip

   2nd 350 is choice (can be swim IM, swim free or swim back)

   *350 in rd 2 are 300's (1st one is pull, 2nd 300 is diff from 2nd 350)

    in rd3 the 300's are 250's (1st one is pull, 2nd 250 is diff than 2nd 300)

    in rd4...MYSTERY SET

   (Mystery Set: easy choice for 2 minutes, then 175 race free FAD, faster than 200 goal time) 

STROKE/IM GROUP-

  4 rounds of:

   100 choice/drill by 25's @ 2:00 (drill is MRS, no free)

   75 swim free br3 or 4/2 @ :55 (50 smooth/25 add kick)

   75 swim free br3 or 4/2 @ :55 (25/50)

   5 x 50 swim max effort in MRS @ :55* (Rd2 @ :50, Rd3 @ :55, Rd4 @ :10 rest)

   75 swim free br3 or 4/2 @ :50- JMI but not sloppy

   Hop up on the blocks...

   75 race from a dive in MRS @ 2:00

   Check HR/sip water

   No rest between rounds

After 4th round...

3x:

  250 pull free w/choice equip (gets faster by round)

  5 x 50 odds/evens-

   odds, swim strong/even free br3 or 4/2 @ :35

   evens, swim fast MRS into turn/choice by 25's @ :50

   Check HR between rounds

Finish up with...

Your choice (pick one, go from a dive):

  75 race in MRS (goal is your 75 split of 100 goal time, or faster)

  100 race IM (goal is half your 200 IM goal time)

  175 race free (goal is faster than 200 free goal time)

Warmdown as needed before you get out. Do an excellent job with your HW tonight, get excited to race next weekend at Pitt and be sure to thank your parents for getting you to workout today. Tomorrow back at Cornell, 5:30-8p. Have a great day!