Acorn Barnacle

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

Warm Up
100 swim
4 x 50 breaststroke drill down (2 kicks/1 pull), freestyle swim back @ :15 rest
(300)

Set 1
3x through:
2 x 25 breaststroke kick @ :10 rest
50 freestyle swim @ :10
2 x 25 breaststroke swim @ :15 rest
50 freestyle swim
Take an extra 30 seconds rest after each round
(600)

Warm Down
100 easy

Total: 1,000