7-7-22 Aerobic With Fast Kicking and Speed

 Warm-Up 1000/ 20:00
4x100 Swim @1:30-2:00
4x75 Kick @1:30
4x50 I.M K/D or Desc. 1-4 Free @1:00
4x25 Sprint Cycle @:30-:45
Kick 600/12:00
3 Rounds
4x25 Fast Kick @:30-:45
1x100 Recover Free @1:30-2:00
Main Set 2000/ 40:00
(Choice of Equipment)
6x100@ 2:00
-O 25Fast 25Max.E
-E Smooth/Recover
4x200@ 4:00
-O 50 Fast 50 Max.E
-E Smooth/Recover
2x300@ 6:00
-O 75 Fast 75 Max.E
-E Smooth/Recover
Cool Down 200/4:00
200 Choice

3800/ 76 Minutes