Warm-up (500) 300 Free 200 kick Set (600) 4 x 150's on 2:45 ...25kick/75fr/25kick ...descend 1-4 Set (2000): 2 x 300 on 5:00 ...d1-2 100 drill on 2:00 3 x 200 on 3:10 …d 1-3 100 drill on 2:00 6 x 100 free on 1:30 ...d-1-3, 4-6 Cool-down (100) 100 EZ choice |