Tuesday, March 24, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 2 sets of:

  8 x 25 stroke drill @ :30- for breaststroke, go free kick & use paddles

   Rd1, #3-5-7 are fast udk

   Rd2, #3&6 are fast udk @ :20

  2 x 50 kick on back desc 1-2 @ :45

  No rest between rounds

  Change stroke for drill in Rd2

Fins off/50 easy after Rd2

2x:

  300- go 100 choice easy kick on back (fast udk's)/100 swim smooth IM/100 kick choice

  3 x 100 swim as follows-

   1) swim IM @ 1:25, strong

   2) swim free br3 or 4/2 @ 1:15 (strong/even)

   3) swim free br3 or 4/2 @ 1:40, faster than #2

Check HR after each round, then out & back easy

After Rd2, get right into...

100 dr-k-dr-skulling by 25's

1:00 rest

Two options today...

DISTANCE-

  3 rounds of...

   2 x 75 sw-k-sw by 25's, some sort of IM @ 1:05 (can be @ 1:10 if needed)

   9 x 50 swim free, dif by round:

    Rd1 @ :45, go 2 cruise/1 at mile goal pace

    Rd2 @ :45, go 1 cruise/2 at mile goal pace

    Rd3 @ :40, go 3 at mile goal pace/3 choice/3 at mile goal pace

   1 x 250 pull free w/choice equip, get time & desc 1-3 to WYC

  Check HR after each round then 50 easy

1:00 rest between rounds

After Rd3...

3 x 25 from a dive working a fast breakout & race pace tempo

Until 7:50p, finish up with...

150's swim @ :10-:15 rest, go odds choice/evens no free (as you feel)

STROKE/IM-

  3 times through:

   1 x 200 @ 3:15- swim 50 free/50 in MRS (no free), deep end of the pool is fast

   4* x 50 swim smooth choice @ :45

    *#4 is swim at 200 goal pace in MRS @ :50

    *Rd2, go 5 x 50 (1-3 smooth choice @ :45, #4-5 swim at 200 gp in MRS @ :50)

    *Rd3, go 6 x 50 (1-3 smooth choice @ :45, #4-6 swim at 200 gp in MRS @ :50)

    2 x 25 kick w/boards @ :40, go 10y AFASCG/15y smooth & easy

Check HR after each round, then 50 easy

After Rd3, 100 easy dr-k-dr-skulling by 25's

With fins...

16 x 50 in sets of 4 as follows-

 #'s 1-3, swim desc to max effort @ :50/:55/1:00 (by 50)

 #4 @ 1:05, go fast udk/drill by 25's

  No rest between rounds of 4

  Change stroke after each round of 4

Fins off after #16, then go 1 x 75 easy choice drill

Finish up with...

  3 starts/fast breakouts

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. Make sure you are hydrating throughout the day (keep your water bottle with you!), get some extra sleep if you can- and no trampoline competitions until after the meet. Tomorrow we're back at Cornell, 5:45-7:45p. Have a great day!