Leopard Wrasse
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm-up
2x25 @ :10 rest
2x50 @ :15 rest
Main Set
12x25 FAST @ b +10 --> these should be as fast as you can maintain for 12 x 25
50 easy @ :20 rest
4x50 @ b +15 -->again, as fast as you can go. You should be getting at least :20 rest on these.
50 easy kick
Warm Down
2 x 75 easy @ :15 rest
Total: 900
This is a sprint set, the point is to go as fast as you can during the 25s and 50s with lots of rest/recovery at the end of each swim. When you sprint you should be relying more heavily on your legs than when doing longer swims, and your arm tempo should be faster.