Arctic Hydromedusa
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
This is almost identical to Japanese Spider Crab, but IM. Obviously different bases.
Warm Up
600 (2x: 200 free, 100 stroke)
4 x 100 kick @ kb +10
4 x 50 reverse IM order @ b +15
1200
Set 1
6 x 50 @ b +10
200 IM @ b +10
3 x 100 @ b +5
200 IM @ b +25
2 x 150 @ b
200 IM @ b +40
300 @ b -10
200 IM @ b +55
2000
Warm Down
100 easy
TOTAL: 3,300