Monday, March 2, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

With fins, 3x:

  2 x 50 drill/kick by 25's @ :55

  2 x 75 @ 1:15, dr-swim fast-dr by 25's

  2 x 25 @ :10 rest (all @ 1:10)-

   25 swim, RACE (max effort here)/:10 rest/25 fast udk

Go 1 rd free, 1 rd no free, 1 rd choice

Check HR after each round, but stay on the interval

After 3rd rd, check HR/take fins off, then...

150 choice/skulling by 25's

1:00 rest

4 rounds of:

  1 x 100 @ 1:45, 25k wbds build/:10r/50 swim strong & even free/25k wbds max effort

  1 x 75 @ 1:15, go 25k wbds (15y max/10y easy), then 50 swim IM order by 25's

  No rest between rounds

  Check HR after 4th rd, then 50 easy

  1:00 rest

3 times through:

  8 x 25 kick (diff by rd)

  1 x 250 swim free or back @ 3:20-

   Rd1, go 150 smooth/100 add kick

   Rd2, go 100/150

   Rd3, go 50 smooth- hand touch, check clock- then 200 go! Get time for 200

  1 x 50 kick max effort w/bds @ 1:30

  Check HR after each 50 kick.

  Stay on interval, no additional rest between rounds

25's kick by round-

 Rd1, w/bds odds are 15/10 @ :30 and evens are all max @ :20 (one kick, or 4/4)

 Rd2, kick on back (focus on UDK's) as above (one kick or go 4/4)

 Rd3, all partner kick (pushoff NASCAR-style)-

   odds are 15y max dolph/fwd ss/10y max breast kick @ :40

   evens are straight kick free RACE @ :30

Check HR after each round; 50 easy after 3rd round, then 1:00 rest

3x:

  1 x 75 in 4th best stroke @ 1:20, go dr-sw (build)-dr by 25's

  1 x 75 in 4th best stroke (same stroke) @ 1:10, go sw-dr-sw faster by 25's

  1 x 100 swim free br3 or 4/2 @ 1:15, smooth (AYF)

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

  No rest between rounds

  Can go choice stroke on 75's in 3rd round if you'd like

  Check HR after 3rd round, then go to the far end

Until 8p, finish up with...

In lane7...25's swim with resistance cord (get to far end, then sprint back- keep speed going)

In lane8...work on starts/explosive breakouts (odd 25's FAD), then swim back fast feeling easy

Warm down as needed at 8p. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. Keep that water bottle with you throughout the day (sip every ten minutes), rest up when you can and get excited to race this weekend this weekend at Pitt. Tomorrow back at MOON, no drylands. Have a great day!