MS: 4x5' at RPE 8.5/9 w/3' recovery.
Comments and Definitions
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
WU: 200 easy free, 50 easy kickboard.
MS: 8 x 200 free at T pace + 5 per 100 (last 200 is cool down though). Alternate 50 hard kick between each 200, one on back, next on front, and so on.
CD: End on last 200 of set using easy, slow stroke for cool down.