Australian Angelshark

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 stroke
100 kick
(300)

Main Set
4 × 150 pull with buoy @ :20 rest (descend within each 150-->50 easy/50 moderate/50 strong)
100 easy @ :30 rest
4 × 100 pull @ :10 rest (descend 1–4, #4 being fast)
100 easy
(1200)

Warm Down
4 x 25 breathe every 5 down, easy back @ :15 rest

Total: 1600