3,500 yards


Warm-up:

200 choice
100 kick
6 x 100 on 1:30
200 kick/drill by 50s



Main set:

4 x 200 on 3:00
kick 100
3 x 200 on 2:50
kick 100
2 x 200 on 2:40
kick 100
1 x 200 on 2:30