Moon Jelly
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm up:
400 swim @ 15 sec rest
2 x 200 middle 100 stroke @ 15 sec rest
200 kick
(1000)
Set One:
8 x 75 @ b +15 --> 50 drill/25 swim
Some drill suggestions: catchup, fingertip drag, fist drill, 3-6-3, focus on one goggle in the water when breathing, one armed drill (with arm either at your side or out in front of you), thumb2thigh
6 x 100 pull @ b +5
Descend 1-3, 4-6, maintain technique
Extra 30 seconds to take off equipment
4 x 150 swim @ b +20
Drill/swim smooth/swim strong by 50
2 x 300 swim @ b +5
Keep it nice and smooth, maintain technique
(2400)
Set Two:
2x through
150 kick @ kb +10
200 swim @ b +10
(700)
Cooldown
100 easy
TOTAL: 4200