Ocean Ravioli
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
300 swim
4 x 75 KDS IM order
8 x 25 variable sprint (build up/build down/fast/easy)
(800)
Set 1
500 pull—>breathe 3/5/7/5/3 by 100
Set 2
3x through:
2 x 100 FAST @ b +15
3 x 50 smooth @ b +20
2 x 75 FAST IM (no freestyle) @ 100 base
100 easy
(1800)
Your choice of warm down
TOTAL: 4,100