2/16/17 Workout 

IMs + Stroke
Warm up

3 x 200 

1: swim

2: kick

3: Scull / build by 25

(600)

Main 

6 rounds: 

1 x 150 +20 
Odd rounds: fly / bk / br by 50

Even rounds: Choice of stroke 
1 x 100 free DPS +20
1 x 50 fast 

By round fly / bk / br or choice of stroke 
1 x 50 easy 

(2100/2700)

12 x 50 +20

By 50: easy / fast, fast / easy, 50 fast, 50 easy 

Choice 

(600/3300)

1 x 300 Choice 

Pull, kick, swim etc 

(300/3600) 

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