Warm Up (500) 200 IM drill 100 choice kick 200 free drill Set (600) 12 x 50 on :50 Set (1800) 3 x 100 on 1:20 2 x 25 kick on :30 3 x 75 on 1:00 2 x 25 kick on :30 3 x 50 on :40 2 x 25 kick on :30 3 x 25 on :20 2 x 25 kick on :30 3 x 50 on :40 2 x 25 kick on :30 3 x 75 on 1:00 2 x 25 kick on :30 3 x 100 on 1:20 200 cool down |