Wednesday, March 25, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

12 x 25 in 4's-

  1-2, stroke drill @ :30

  #3, swim build to race pace @ :30

  #4, fast udk to 10y/sprint your face off (10y)/coast last 5y

2 x 200 @ :15 rest, go swim/kick by 25's & desc 50's 1-2's

Check HR

12 x 50 in sets of 4-

  1) all drill @ :55

  2) drill/kick by 25's @ 1:00 (build kick)

  3) kick w/bds @ 1:05- go 5y max/20y easy

  4) swim smooth & even free br3 or 4/2 @ :45

2 x 300 @ :15 rest-

  100 swim smooth & long free br3 or 4/2

  100 swim/kick by 25's in MRS (no free)

  100 swim smooth & long free br3 or 4/2

Check HR

12 x 75 in 4's-

  1, go dr-k-dr by 25's @ 1:15

  2, go sw-k-sw faster by 25's @ 1:10 (same stroke as #1)

  3, swim free br3 or 4/2 @ 1:05 (50 long & strong/25 add kick)

  4, swim free br3 or 4/2 @ :55- JMI but nothing sloppy

2 x 400 @ :15 rest

  odd 100's swim IM

  even 100's swim/kick choice by 25's, no free

Check HR

STROKE/IM-

  3 x 25 race from a dive (include breaststroke to work on pullouts)

  250 easy choice warmdown

DISTANCE-

  (racing the 1000 tomorrow)

  12 x 50 swim as follows-

    1-2, no free/choice by 25's @ :50

    3-4, swim smooth free @ :40

Check HR, then warmdown as needed

Do an excellent job with your HW tonight- be sure to bring plenty of work with you to the meet so you don't fall behind. Be sure to thank your parents for getting you to workout today and get excited to race this weekend in Richmond- see you at the meet!