Thursday, March 19, 2026- written for SCY (MOON Site training a Moon HS)

1 x 600- 300/200/100

1:00 rest

6 x 75 @ 1:15, go dr-k-dr by 25's (build the kick)

3 x 150 @ 2:20, swim MRS/choice by 25's; desc 25's MRS (choice is strong)

Check HR, then...

3x:

  3 x 50 swim IM order by 25's @ :50, fast turns (sw-k in rd2; choice in rd3)

  3 x 50 swim MRS desc 1-3 to fast @ 1:00 (desc 1-2/3 in rd2; all fast in rd3)

  No rest between rounds

  Check HR after rd3, then 1:00 rest

3 times through:

  2 x 50 swim strong/even free br3 or 4/2 @ :40

  1* x 75 swim free br3 or 4/2 @ :55- go 50 smooth/25 add kick

  *add 1 x 75 in each round

  No rest between rounds; after 3rd rd, check HR then get right into...

150 choice/skulling by 25's

1:00 rest

Two options today...

DISTANCE-

 (Go 350's free pull w/choice equip)

3 x 450 @ :20 rest-

  1) swim free, get time

  2) 3 x 150 IM (can be 75's, desc 1-2 in each 150), get time

  3) swim free faster than #1

  Check HR/50 easy

1:00 rest

3 x 350 @ :15 rest-

  1) swim free, get time

  2) swim IM (100 IM-25 drill-100 IM-25 drill-100 IM, desc 100's IM)

  3) swim free faster than #1

  Check HR/50 easy

1:00 rest

3 x 250 @ :15 rest-

  1) 250 swim free, get time

  2) 250 IM, go 100 swim IM/25 kick, desc 1-2

  3) swim free faster than #1

Check HR/200 easy choice

1:00 rest

If there is time, w/fins, finish up with...

175's swim desc 1-2's @ 2:30, change stroke by 2's

(If not...3 or 4 x 25 from a dive, just trying to break out fast & get into race pace tempo)

STROKE GROUP-

3 rounds of:

  2 x 50 drill in MRS @ 1:00

  1 x 125 swim free br3 or 4/2 @ 1:30 (go 75/50)

  3 x 25 race pace in MRS @ :30

  3* x 50 swim at 2nd 50 split of 100 goal time in MRS @ :50

  Check HR after each round, but no additional rest between rounds

 *in rd2, go 4 x 50 @ :55, and in rd3 go 5 x 50 @ 1:00

After rd3...

1 x 450 pull w/choice equipment, desc 150's 1-3 (can change equip by 150)

1:00 rest

Until 4:55p, finish up with...

With fins...

AMRAP-

2 x 175 swim w/fins @ 2:30, desc 1-2 to max effort

 Change stroke by 2's

Warmdown as needed before you get out. Do an excellent job with your HW tonight & be sure to thank your parents for getting you to workout today. REMEMBER, we're at Montour tomorrow (5:45-8p) and then EARLY on Saturday Morning here at Moon (7:15-9:30a). Have a great day!