Sea Pig
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm up:
6 x 150
Odds swim, evens your choice
900
Set One:
Whole set is swim or pull, your choice—just make the base
600 @ b
2 x 300 @ b -15
3 x 200 @ b
3 x 100 @ b -5
Extra minute rest
3 x 100 @ b -10
2400
Set Two:
4 x 75 @ b +20
Stroke/free/stroke by 25, IM order
4 x 150 w/fins
Kick/stroke/kick by 50 @ b +10
900
Warm down
100 easy
TOTAL: 4300
(first 2 sets: 3400)