Wednesday, February 25, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

2 x 200 @ 3:10- go 150 drill/swim (by 25's), last 50 kick on back

8 x 25 @ :40- choice breaststroke drill (3-5-7 swim breaststroke, build)

  *focus on good pullouts-

   !not shallow off the wall

   !remember "3-2-1"

   !head stays down until your hands pass underneath

Check HR/1:00 rest

6 rounds:

  75 swim free br3 or 4/2 @ 1:00 (go 50 strong/25 add kick); rds 4-6 @ :55 (25/50)

  125 alternate swim/kick by 25's @ 2:00- go one stroke rds 1-3, diff stroke rds 4-6

    descend the 125 rds 1-3 and 4-6

  Check HR after rd6, then 1:00 rest

12 x 25 kick w/bds, odds/evens as follows-

  odds @ :40, 15y kick max effort/10y kick easy

  evens @ :30, all max effort

  Go 4 free, 4 dolphin kick, 4 breast kick

1 x 300 swim free or backstroke w/"swamp turns*" 

  *1 less stroke so you don't flip @ wall, work your dolphin kick to generate momentum

1:00 rest, check HR

100 swim free br3 or 4/2 @ 1:15- zero pace plus :01

 75 swim free br3 or 4/2 @ :55

100 swim free br3 or 4/2 @ 1:15, zero pace

 75 swim free br3 or 4/2 @ :55

100 swim free br3 or 4/2 @ 1:15- go zero pace minus :01

Fins on...

 6 x 50 swim @ :50, desc 1-2's to max effort (one stroke)

 Check HR/fins off/50 easy

100 swim free @ 1:15, zero pace plus :01

 75 swim IM (no free) @ 1:05, smooth & strong

100 swim free @ 1:15, at zero pace

 75 swim IM @ 1:05, smooth but stringer

100 swim free @ 1:15, zero pace minus :01

Fins on...

 6 x 75 swim @ 1:15, desc 1-2's to max effort (change stroke every 2 x 75, okay)

 Check HR/fins off/50 easy

100 swim free zero pace plus :01 @ 1:15

 75 @ 1:10- 50 swim/25k, no free

100 swim free at zero pace @ 1:15

 75 @ 1:10- 50 swim/25k, no free- faster than 1st 75

100 swim free zero pace minus :01

Fins on...

 6 x 50 swim @ :50 desc 1-2's to max effort (change stroke every 2 x 50, okay)

Check HR, then get right into...

9 x 100 pull in 3's-

  1-2, pull free br3/7 by 50's @ 1:25 desc 1-2

  #3- pull w/shnorkel fast @ 1:10

  No rest between rounds of 3

  Check HR after #9, then 1:00 rest

With fins, finish up with...

AMRAP-

3 x 25 swim max effort @ :25

1 x 25 easy choice @ :30

1 x 50 blast @ 1:00 (same stroke as 25's @ :25)- target SCY best time

No rest between rounds

Change stroke from round to round

At 8p, go 200 drill/choice by 25's.

Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today. Tomorrow we are back at MOON, then Friday down at Montour. If you have any questions about your entries for AMS Champs, let me know- they'll be submitted tomorrow. Have a great day!