1 x 300: every 3rd length kick

4 x 100: moderate Rest :10
1 x 200: 50 fist/50 swim
4 x 100: moderate to fast Rest :15
1 x 200: 50 fist/50 swim
4 x 100: FAST Rest :20-30
1 x 200: 50 fist/50 swim
4 x 100: Rest :10
#1: 75 Ez/25 Fast
#2: 50 ez/50 fast
#3: 25 ez/75 fast
#4: 100 fast
25000

Vertical Kick:
Twice Thru:
:15, :30, :45, :60 / 50 Fast Swim

Suggested Optional Workout:
1 x 300: every 3rd length kick
1 x 300: 50 fist/50 swim
600

1 x 800: moderate Rest :15
1 x 400: up tempo Rest :10
1 x 600: moderate Rest :15
1 x 300: up tempo Rest :10
2100/2800

Vertical Kick:
Twice Thru:
:15, :30, :45, :60 / 50 Fast Swim

1 x 200 Ez