Monday freestyle workout, 11/6/2017

Drill set:
1 x 300 every 3rd length drill
1 x 300 every 3rd length non-free
600

Main set:
3 x 100 +10 emphasis on kicking
3 x 100 +10 emphasis on pulling
600/1200

2 rounds:
1 x 300 +10 negative split
1 x 150 +5 uptempo
1 x 75 moderate and regroup
1050/2250

2 rounds:
1 x 200 +5 negative split
1 x 100 C uptempo
1 x 50 moderate and regroup
700/2950

Dessert:
1 x 200 kick
1 x 200 pull