Saturday, March 14, 2026- written for SCY (MOON Site training at SF w/Montour seniors)

After warmup with Montour seniors...

With fins, 4 rounds:

4 x 25 swim max effort @ :25

:20 rest

1 x 150 race (same stroke as 25's), get time

1:00 rest

4 x 25 swim max effort @ :25 (same stroke as first 4 x 25/150)

:20 rest

Your Choice: 

  2 x 75 swim @ :15 rest 

   or 

  3 x 50 swim @ :10 rest (same stroke as 25's/150/25's)- 

  *goal is to be faster by :02 (75's) or :03 (50's)2 than your 150 time

100 easy choice/kick by 25's after each round

After 4th round...

450 pull choice equip- mix up equipment by 150's

1:00 rest

6 x 50 swim/kick by 25's (no free) @ :50, desc 1-2's to WYC

4 x 50 swim strong/even free br3 or 4/2 @ :40, get avg time

1 x 50 kick w/boards max effort, get time (@ 1:30)

6 x 50 swim IM order by 25's @ :45, fast turns/udk's throughout

4 x 50 swim strong/even free br3 or 4/2 @ :40- faster avg than prev round of 4

1 x 50 kick max effort w/boards @ 1:30

10 x 50 swim strong/even free br3 or 4/2 @ :40, fastest avg of the day

:20 rest

1 x 50 kick max effort w/boards, fastest of the day

Check HR/50 easy

1:00 rest

450 swim desc 150's 1-3 to WYC (hand touch at 300, check clock)

1:00 rest

Finish up with...

4 x starts from a dive (as explosive as possible to the breakout)

1 x 50 choice from a dive for time

Warmdown as needed before you head out. Do an excellent job with your HW this weekend and be sure to thank your parents for getting you to workout this morning. Start thinking about your races in Richmond, less than two weeks until we race! Have a great day!