Tripod Spiderfish

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

Warm Up:
100 swim, 100 kick, 100 pull, 100 swim
(400)

Set 1
20 x 25’s @ :10 rest swim as 5 through:
Build up
Build down
Easy
Fast
(500)

Set 2
6 x 75 stroke @ base +:15 or :10 rest (if you can make it on b +15, do that)
ALL THE SAME STROKE (no free)
Odds - kick, drill, swim by 25
Evens - First 15 yards fast / Easy  / Last 15 yards fast
(450)

Set 3 (Main set)
200 Pull @ b
2x 100’s @ b
2 x 75’s @ b
2 x 50’s @ b
2 x 25’s @ :30
Last length of each distance FAST (not the pull)
150 easy
(850 yards)

Set 3
5 x 100 with fins on kick @ 2:00 or :30 rest (your choice)--as fast as possible average
(500)

Warm Down
200 easy

Total: 2900