Warmup (700) 300 DKS/200 kick choice 4 x 50 on 1:00 Set (600) 6 x 150 …middle 50 kick …rest 20 between each one Set (1200) 6 x 200 …1-2 IM on 3:40 …3-4 free on 3:15 …5-6 IM on 3:40 Cool down 200