Descending Ladder

Warm Up:
16x75; :5 sec RI:
4xfree
4xfree, mid 25 fly
4xfree, mid 25 back
4xfree, mid 25 breast
Main Set:
Ladder all on base
400
300
200
100
4x150:
50 kick/50 fist drill/50 free
Total Distance: 2800