WU 200m KB kick 200m KB pull 200m KB pull (KB at ankle) 200m Single arm 200m 4 x 200m drill -KB kick 50m -KB pull 50m -high elbow 50m -Freestyle 50m Mainset 3 x 300m on 2’05, 1’55, 1’45 Easy 100m 2 x 300m on 2’05, 1’55, 1’45 Total = 3400m