Lion Fish

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

Warm up:
2 x 300, 30 seconds rest between them.  Nice and long and smooth.

Set 1

8 x 50 done as 2 sets of 4:
2x through:
1 @ b+10
1 @ b+5
1 @ b
1 @ b-5

Go straight from the last 50 on b-5 into the second round.  This is to get your heart rate up a little bit.

Main set: 
2x through:
2 x 50 kick @ b +20
200 @ b -10
100 active recovery @ b +10

The 100 should be easy but keep moving, 200 should be challenging.

Cool down:
4 x 75, middle 25 your choice of stroke (not freestyle) @ 15 seconds rest

Total: 2,100