Workout

Warm Up (500):
500 free
…every 4th 25 catch-up drill

Set (1,000)
4 rounds
2 x 50 kick on: 55
150 
…50 fist closed/50 free 4 kicks off each wall/50 easy 2:30


Set (2,000):
4 rounds
150 free 
…100 catch-up/50 fist closed on 2:15
1 x 100 build on 1:30
…R2- 2 fast on 1:25; R3- 3 fast on 1:20; R4- 4 fast on 
1:15 
2 x 50 easy on 1:00
…rest 1 min. between rounds

Set (300)
300 pull
…5 cb

Cool down (200)
200 EZ choice