Notes
Warm-up
200 easy
Drill
TI Drills
2x25m Drill #1 (kicking on back)
2x25m Drill #3 (kick on left, right for full length, extend arm)
2x25m Drill #5 (kick on left, right for full length, extend arm, switch)
4x25m Drill #6 (kick on left, right for full length, extend arm, switch & roll over)
Main Set
2x150 @ 3:00 (about 2:20/2:30)
Cool-down
200 easy