Warm-up 1000/20:00
300 Loosen
200 Pull w/ Pads
100 Kick
4x100 @2:00-2:30
#1 25 Kick 75 Free DPS
#2 50 Kick 50 Free DPS
#3 75 kick 25 Free DPS
#4 Easy Speed Freestyle
Drill 400/8:00
8x50 @1:00-1:30
1-4.-as 25 Scull 25 Catchup
5-8 -as 25 3 Strokes 6 Kicks,25 Build to Fast
Main Set 2100 45:00
4x25 kick Fast @:45
8x100 Free @15 Seconds Rest
4x25 Free Fast @:40
6x100 Desc 1-3.4-6 @1:40-@2:10
4x25 No Free Fast @ @:40
4x100 Free Get out of your comfort zone! 10-15 Seconds Rest
Cool Down 200/4:00
8x25 Choice
3700 Yards 77 minutes
