Warm Up
400 Choice
300 Kick
200 Pull
100 Choice
Main
4 x 25 Drill as one arm / switch per 25
4 x 25 kick on your side / switch per 25
4 x 25 6 kick, 3 arms…
4 x 25 catch-up drill
4 x 25 finger-tip drill
4 x 25 tarzan drill
6 x 100 @ 2:00 as 50 steady, 25 build, 25 fast
3 x 200 @ 4:00 build for the first 150 by 50, ez 50
600 pull
Cool Down
8 x 25 Choice