MCAC Short Course yards:
10 minute warm up
16x 50, 4 times through (1st round: kick, 2nd round: drill, 3rd: kick, 4th: drill):
1-
25
fly/25 back @ :60
2-
25
back/25 breast @ :60
3-
25
breast/25 free @ :60
4-
50
swim IMO @ :60 (1st round: 50 fly, 2nd: back, 3rd: breaststroke, 4th: free)
3
times through:
1x
50 build to fast :60
4x
100 descend 1:20
2x
25 no breathers :30 (really try to make these, try on :45 but the first one will always be the hardest one to make)
*leave
next top*
100
easy or smack talk
Drop
out 50s:
1 x 50 @ :35
1 x 50 @ 1:00 recovery
2 x 50 @ :35
1 x 50 @ 1:00
3 x 50 @ :35
1 x 50 @ 1:00
4 x 50 @ :35
1 x 50 @ 1:00
5 x 50 @ :35
1 x 50 @ 1:00
6 x 50 @ :35
1 x 50 @ 1:00
Ouch!
Cool down