Tuesday, February 3, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

3x:

  200 @ 3:20- go dr/sw by 25's (150), last 50 kick on back, focus on udk's

  200 @ 3:00- go 150 swim (desc 50's 1-3), last 50 kick w/boards (fast/mod by 25's)

  No rest between rounds.

  Go free/no free/choice by round

3* times through:

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

   50 dr-k by 25's @ :55

   50 sw-k by 25's @ :50

   50 all swim @ :45

 125 swim free br3 or 4/2 @ 1:30 (go 75/50, then 50/75, then 25/100 by round)

 *50's change by round: go 1/1/1 in 1st rd, then 1/2/2 in rd2 and 1/2/3 in rd3

Check HR after each round

After 3rd rd, get right into...

150 drill/skulling by 25's

1:00 rest

Two options today (pick one):

DISTANCE-

  33 x 100 in rounds of 3...

   1) swim smooth/add kick by 50's @ 1:10

   2) swim at mile goal pace @ 1:10

   3) swim faster than pace/2nd gear by 50's @ 1:20 (can be @ 1:30 if needed)

  Check HR throughout set (#9, 15, 24, something like that) and after #33

  After #33...

  75 easy choice

  1 x **** fast from a dive (pick something, your choice)

1:00 rest

1 x 900 pull w/choice equipment, desc 300's to WYC (diff equip for each 300)

(Finish with fin set below)

NOTE: we did not get to finish this set; instead went...

             900 pull and then 75's @ 1:00 (50 swim smooth/25 drill)

STROKE/IM-

8* rounds of:

  4 x 25 swim in MRS @ :45/:25/:25/:45 (by 25's), max effort here

  1 x 100 swim free br3 or 4/2 @ 1:10, strong & even

  50 swim MRS at 200 goal pace @ :50

  50 swim MRS at 200 goal pace @ :40

  25 swim MRS faster than pace @ :40

  Check HR/75 dr-k-dr by 25's

NOTE: 50's are same stroke as 25's

 *change stroke for 25's/50's if you'd like for rounds 5-8

  After rd4, 200 easy choice, then...

  400 IM for time FAD for Max (birthday swim!)

  After rd8, 200 easy choice then...

  1 x **** fast from a dive (your choice, can be free or IM, pick something)

1:00 rest

With fins, everybody together:

AMRAP-

  6 x 25 @ :30, odds swim smooth & fast (90%); even swim max effort

  1 x 50 @ 1:30, swim same stroke as 25's- race your teammates here!

At 8p...warmdown 250 (odd 50's choice on back/even 50's skulling).

Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout. Start thinking about your races this weekend, you'll need to be aggressive in prelims. Tomorrow back at Cornell (speedwork), then Thursday is at SF (early, 3p). Have a great day!