Bowhead Whale

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

Warm Up
400 swim
400 pull
300 K/D/S in IM order
200 swim
(1300)

Set 1
6 x 100 @ b
-->Descend 1-3, 4-6
100 IM @ b +20
4 x 100 kick @ kb
100 IM
(1200)

Set 2
2x through:
5 x 250 @ b +10        
#1: 100 build/50 fast/100 easy
#2: 125 build/50 fast/75 easy
#3: 150 build/50 fast/50 easy
#4: 175 build/50 fast/25 easy
#5: 200 build/50 fast
(2500)

Warm Down
100 easy

Total: 5,100