1/21/17 Workout

Warm up 
1 x 200 free DPS 

Breathing every 3rd or 5th stroke 
4 x 50 kick 
1 x 200 free DPS

Breathing every 3rd or 5th
4 x 50 scull / build 
1 x 200 free DPS

Breathing every 3rd or 5th
(1000)
Main
10 x 100 

Option 1: all free on cruise

Option 2: alt odds free on cruise / evens IM on +10 
(1000/2000)
10 x 50 +15 Choice

Easy / fast work on fast finish

Fast / easy work on fast turn 

Middle 25 fast work on fast turn

50 fast

50 easy
(500/2500)
8 x 50

4,3,2,1 breaths per 50
(400/2900) 

3 x 200 Pull +20

Free 
(600/3500)

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