Thursday, April 9, 2026- written for SCY (MOON Site training at Moon HS)

1 x 600- 300/200/100

1:00 rest

With fins, 5 rounds:

  4 x 25 stroke drill @ :30 (odd rounds free, even rounds no free)

  1 x 50 kick fast w/bds @ :45

Check HR after rd5, then fins off

8 x 100 odds/evens as follows-

  odds @ 1:40, go 25 kick wbds, 50 swim smooth backstroke, 25 kick wbds faster

  evens @ 1:30* swim smooth & even free br3 or 4/2 (*gets :05 faster by round)

Check HR, then...

150 choice/skulling by 25's

1:00 rest

AMRAP-

  6 x 25 kick w/bds (every 3rd rd on back), go odds @ :40/evens @ :30 desc 1-2's

   in 2nd & 5th rds, go odds @ :30/evens @ :40, desc 1-2's

  3 x 50* swim smooth/add kick by 25's @ :50, desc 1-3 to WYC

   *in rd2 go 3 x 75 (50/25); in rd3 go 3 x 100, add kick by 25's

Work on starts & breakouts before you warmdown (250, odd 50's kick/even 50's choice)

Do an excellent job with your HW tonight & thank your parents for getting you to workout today. Get excited for the BANQUET tomorrow, then back here at MOON on Saturday Morning (7:15-9:15a). Have a great day!

Wednesday, April 8, 2026- written for SCY (MOON Site training at Cornell)

1 x 600- 300/200/100

1:00 rest

1 x 150- go drill/kick by 25's

4 x 25 kick w/bds @ :30 desc 1-2's to fast

1 x 150- go drill/swim by 25's

6 x 25 kick on back @ :35, max effort udk to halfway, then moderate to the end

1 x 150- go swim/kick by 25's, build the swim to race pace turn

8 x 25 kick w/boards @ :40, go dolph kick (1-3) and choice (#4), all fast

Check HR/1:00 rest

5 times through:

  250 pull free w/choice equip (no shnorkel)

   br odd 50's 3/even 50's 5*(even 50's goes up by 2 each round, so rd4 is br3/11, etc...)

  5 x 75 various IM (diff by round) @ 1:15

  1 x 25 fly swim from a dive, breakout strong & build speed into the touch

Check HR, then out&back easy between rounds

At 7:30p...

  Work on starts & breakouts, then 150 easy choice/kick by 25's

Do an excellent job with your HW tonight & be sure to thank your parents for driving you to workout today. Tomorrow we're back at MOON, then Friday we're OFF for the banquet. Have a great day!

Tuesday, April 7, 2026- written for SCY (MOON Site training at Moon HS)

Welcome to the LCM season!

1 x 600- 300/200/100

1:00 rest

With fins, 

16 x 25 in sets of 4-

  1-3, stroke drill @ :30 (free in odd rounds, choice (no free) in even rounds

  #4, fast udk @ :45

Check HR after #16, then fins off/50 easy

1:00 rest

5 x 150 @ 2:30 (@ 2:40 if needed)-

  50 drill/kick (by 25's) no free

  50 swim smooth & long free, br3 or 4/2

  50 drill/swim (by 25's) same stroke as 1st 50

Check HR/1:00 rest

With kickboards, 5 rounds of:

  3 x 25 kick desc 1-3 @ :35 (odd rds free/even rds dolph kick)

  1 x out & back @ :45, go max udk to halfway/fwd ss/SYFO back to the wall

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

After 5th round...

50 easy choice

1:00 rest

1 x 75 kick max for time w/bds- your choice of kick (one kick only)

1:00 rest

3 times through:

  5 x 50 swim choice @ :55* (*gets :05 faster by round)

  1 x 200 pull free w/choice equip- get time & desc 1-3 to WYC

  Check HR after each round, then 1:00 rest

Work on starts & breakouts before you warmdown

250 easy choice/kick on back by 50's before you get out.

Do an excellent job with your HW tonight, be sure to thank your parents for getting you to workout today & start thinking about your goals for the LCM season. REMEMBER, tomorrow we're at Cornell, then Thursday back here at Moon. Have a great day!