Mako Shark

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

Warm Up
300 swim
200 kick
200 pull
300 K/D/S by 100
1000

Set 1
4 x 50 @ b +15 drill down/swim back
8 x 25 swim build up/build down/easy/fast by 25 @ :15 rest
50 easy
450

Main Set:
11 x 100 @ b +40 swam as such:
1 easy
1 fast
1 easy
2 fast
1 easy
2 fast
1 easy
1 fast
1 easy
1100

The fast 100s in this set are FAST. As fast as you can go. Shoot for at least b -10/15 (or even faster if possible). You will be getting a lot of rest on these, feel free to bank your rest on the easy 100s.

Set 2
3x through:
2 x 50 kick @ kb +10
100 @ kb -5
600

Warm Down
250 easy, your choice (throw some kick in there to loosen up your legs)

Total: 3,300