From Coach Kevin
| Warmup | 10 mins | |||||
| Pre-Set | ||||||
| 4 | 50 | Kick | ||||
| 4 | 50 | Drill: | ||||
| #1 Finger drag, | ||||||
| #2 Rythym | ||||||
| #3 Fist, | ||||||
| #4 Hook em horns | ||||||
| 4 | 50 | Odd: Free Even : NF | ||||
| 600 | ||||||
| Main Set | ||||||
| 1 | round | |||||
| 12 | 75 | 25 NF / 50 Free. +30 | ||||
| 8 | 100 | 50 NF / 50 Free Build +40 | ||||
| 4 | 175 | 100 Reverse IM / 50 EZ / 25 Fast | ||||
| 8 | 50 | Pull 2 with buoy @ thighs, 2 @ knees, | ||||
| 2 @ shins, 2 @ ankles. +10 | ||||||
| 4 | 50 | Kick | ||||
| 3000 | ||||||
| Total | 3600 |
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