Warm Up (700): 300 free/100 drill 200 free/100 kick Set (600) 3 rounds 50 kick on 1:15 100 free on 1:15 50 easy Set (1600): (4 rounds) 150 on 2:10 2 x 100 on 1:20 50 on 1:00 Set Pull 400 free …3cb Cool-down (200) 200 EZ