Icefish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
400 swim
4 x 100 kick @ kb
6 x 50: 2 @ b +10, 2 @ b +5, 2 @ b
1100
Set 1
2 x 50 @ b +20
100 @ b
2 x 50 @ b +20
200 @ b
2 x 50 @ b +20
300 @ b -5
2 x 50 @ b +20
400 @ b -10
2 x 50 @ b +20
500 FAST
2000
Warm Down
4 x 50 @ b +30β>No breath down, super easy back
TOTAL: 3300
Workout by Joseph Curreri