up 400
kick 400
Drill (catch 50 + kick 50) x 4
Freestyle 100 x 4 (rst 30sec)
rst 1 min
Freestyle 50 x 4 (rst 30sec)
rst 1 min
Freestyle 100 x 4 (rst 30sec)
rst 1 min
Freestyle 50 x 4 (rst 30sec)
rst 1 min
Freestyle 200 x 2 (rst 30sec)
rst 1 min
Freestyle 50 x 4 (rst 30sec)
rst 1 min
Freestyle 200 x 2 (rst 30sec)
rst 1 min
Freestyle 50 x 4 (rst 30sec)
slow 100