Adorned Wrasse

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

Warm Up
200 swim
300 D/K/S by 25, IM order (75 of each stroke)
(500)

Set 1
3 x through:
2 x 50 fly @ b +20
2 x 50 back @ b +20
2 x 50 breast @ b +20
2 x 50 free @ b +20
30 seconds rest
200 IM
30 seconds rest
(1800)
If you can’t swim a full 50 fly, try harder. If you still really can’t, do the 50s fly as fly down/free back, and swim the 200 IM as 2 x 100 IMs back to back (no taking a break in between)

Warm Down
4 x 50 @ b +30 —> 0 or 1 breath down, easy back
(200)

Total: 2,500