Wednesday at MAC

SCY

15 minute choice warm up

"D" Group
8x25s power kick @ :30
100 build swim
R1:00
6x25s build @ :30
100 ez kick
R1:00
4x25s power kick @ :30
100 ascend swim
R1:00
2x25s fast @ :30
100 ez kick

Main set (50's smooth & strong, descend 200's 1-6)
6x50s @ :40
1 x 200 @ 3:00
5x50s @ :40
1 x 200 @ 3:00
4x50s @ :40
1 x 200 @ 3:00
3 x 50's @ :40
1 x 200 @ 3:00
2 x 50's @ :40
1 x 200 @ 3:00
1 x 50 @ :40
1 x 200 @ 3:00

Stroke/middle Distance group "Fly away Wednesday"!
8x25s power kick @ :30
100 build swim
R1:00
6x25s build @ :30
100 ez kick
R1:00
4x25s power kick @ :30
100 ascend swim
R1:00
2x25s fast @ :30
100 ez kick

Main set (all odd 50s fly and evens free on 1min smooth and strong, descend 100s free 1-8 on 1:30)
8x50s
100
7x50s
100
6x50s
100.... And so on
All the way down to
1x50 fly
100 all out