2/13/17 Workout 

Warm up 
1 x 200 DPS

4 x 50 
Scull / build 
3 x 100 +15
Des 1-3

(700)

Main set
3 rounds: 

1 x 200 Free DPS +20
3 x 100 on Cruise 
50 Easy
(1650/2350)

Pull 

1 x 300 breath 3/5/3 by 50

(300/2650)

8 x 50 +15 

Choice: kick, pull, sprint etc. 

(400/3050)

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