MCAC Short Course:
10 minute talk smack or warm up
4x:
100 pull 1:30
75 drill 1:15
50 kick :60
25 :45 (reverse IMO per round)
6x 200 2:45
1-3 descend
4 - threshold
5 - threshold -1
6 - threshold -2
*rest 1 minute*
6x 100 1:25
1-3 descend
4 - threshold
5 - threshold -1
6 - threshold -2
*rest 1 minute*
6x 50 :50
1-3 descend
4-5 hold
6 - FAST
*100 easy*
My favorite:
10x 25 :40
-no breathers 1/2 underwater streamline, 1/2 swim
Cool down