Tuesday 8/29 Workout 

Stoke Work and IM Transtion 

Warm up

3 x 4 x 50

1-4 Free Build

5-8 Scull / Kick by 25

9-12 One of Each stoke IM order 
1 x 200 Choice 
(800)
Main Set 

6 Rounds

1 x 50 Uptempo Stroke +15

1 x 100 50/50 Stroke +20

1 x 50 Uptempo Stroke +15

Rd 1: 50 is fly, 100: 50 fly / 50 bk, 50 is Bk

Rd 2: 50 is bk, 100: 50 bk / 50 breast, 50 is Br

Rd 3: 50 is br, 100: 50 br / 50 fr, 50 is Free

Rd 4: 50 is free, 100: 50 fr / 50 fly, 50 is fly 

Rd 5 & 6 Choice 

(1200/2000)
Dessert

3 x 200 Pull +20

Breath 3,5,3,7 by 50
8 x 50 Kick +20

Des 1-4, 5-8

(1000/3000)

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