Saturday, March 21, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

4 x 75 @ 1:15, go drill-sw-drill by 25's (choice stroke)

  ...put fins on

W/fins, 8 x 25 choice drill in MRS (no free) @ :30 (3/5/7 are fast udk)

  ...take fins off

4 x 75 @ 1:10 in MRS (same as 25's above), go sw-dr-sw faster by 25's

  ...put fins on

W/fins, 8 x 25 choice drill fly or breast (pick one) @ :30 (3/5/7 are fast udk @ :20)

  ...take fins off

4 x 75 swim IM @ 1:05, desc 1-2's

Check HR, then get right into...

12 x 50 in 4's as follows-

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

  4, swim IM (by 25's) @ :50- fast in & out of the turns

  4, swim free as above @ :40- faster avg

Check HR, then...

150 choice-skulling by 25's

1:00 rest

Two choices today...

DISTANCE-

3 rounds of:

  2 x 75 swim IM @ 1:10, desc 1-2 (50 of one stroke, can be diff by round)

  100 swim free br3 or 4/2 @ 1:10, JMI

  100 swim free br3 or 4/2 at zero pace @ 1:20

  4* x 50 swim at mile goal pace @ :40

  1* x 75 swim faster than goal pace

  Get right out, hop up on blocks...

  25 choice fast from a dive (can be swim any stroke, udk, or even kick- your choice

  Check HR, then...

  300 pull w/choice equip

*in rd2, go 4 x 75 swim at goal pace @ 1:05 then 1 x 50 faster than goal pace

*in rd3, it's your choice (4 x 50/75 or 4 x 75/50)

After 3rd round...

3 x 75 swim smooth @ 1:05, then...

1 x *** your choice fast from a dive (your choice, think of something: 150, 275, etc...)

MP- went a broken 275 (75/75/75/50), went 43.9/45.2/45.0/28.4 for 2:43.5 total

STROKE/IM-

Went a broken 150 after warmup (75/50/25) in MRS and logged their time

Then...

3 times through:

  3 x 50 sw/k by 25's in MRS @ :50, desc 1-3 to WYC

  100 swim free br3 or4/2 @ 1:10, JMI

  100 swim zero pace @ 1:20

  3 x 50 swim in MRS @ :10 rest, add up 50's for total 150 time (compare to brkn 150 above)

  Check HR/50 easy between rounds

  After 3rd round...

450 pull choice equip, desc 150's 1-3

1:00 rest

Finished with...

1 x 75 race choice from a dive

Warmdown as needed before you get out. Do an excellent job with your HW this weekend, be sure to thank your parents for getting you to workout this morning & get excited to race next weekend in Richmond. Watch your email for the schedule next week (no drylands) and rest up this weekend. Have a great day!