1 minute rest between sets
1 x 300 on 5:00 rev IM DKS REC
20 x 50 on 1:00 Swim/Kick CH EN1
10 x 25 on 1:00 sprint kick SP3
20 x 50 on :55 Swim/Kick CH EN2
8 x 25 on 1:00 sprint kick SP3
20 x 50 on :50 Swim/Kick CH EN2+
6 x 25 on 1:00 sprint kick SP3
20 minute vertical kick
1 x 100 CH EZ
4,000 Yards (2,200 Yards kick + 20 minutes vertical kick)
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