Friday at MAC

SCY

10 minute choice warm up (or 300 swim, 200 pull, 100 kick, 50 scull)

4 x (4 x 25's variables @ :30)

Main Set:
4x the following
3 x easy 50's swim, pull or kick @ 1:00
1 x fast (200 pace)100 @ 1:30

4x the following
2 x easy 50's swim, pull or kick @ 1:00
1 x fast (200 pace) 75 @ 1:00

4x the following
1 x easy 50's swim, pull @ 1:10
1 x fast 50 kick @ 1:00

4 fast 25s swim with fins @ 1:00

400 kick