Warm Up (500) 300 choice, 100 kick 100 drill Set (500) 20 x 25 drill on :30 …odds 2 dolphin kick/1 pull …evens kick Set (800) 4 rounds 3 x 50 on :45 …descend 1 - 3 50 FAST kick on 1:00 Set (600) 6 x 100 pull on 1:30 …descend 1 - 3 and 4 - 6 Set (600) 4 rounds 5 x 25 on :30 …odds SPRINT …evens ez choice 1 x 25 on 1:00 ez 200 Cool-down |