Friday, March 6, 2026- written for SCY (any MOON seniors NOT racing at AMS Champs today)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15, go breast kick on back/choice drill/choice kick on back by 25's

4 x 100 @ 1:40, 50 choice drill no free, 50 choice kick on back

6 x 50 swim DPS/drill by 25's @ :55

3 x 150 @ 2:30 (@ 2:40 if needed), go swim/drill by 25's, except middle 50 is choice kick

Check HR/1:00 rest

6 x 100 @ 1:40/1:30-

  odds, IM drill (by 25's) @ 1:40

  evens, swim 50 free, 50 no free @ 1:30

8 x 50 choice, go 4 @ :55, 4 @ :45

Check HR, then finish up with...

450 pull choice (can be free or back), change equip by 150's

Check HR again

Warmdown as needed before you head out. Enjoy your afternoon off today, keep your water bottle with you and sip every ten minutes. Get excited to race this weekend & have a great day!