Cockscomb Cup Coral

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

Warm Up
300 swim
200 kick
200 pull
300 D/K/S by 25, IM order (so 75 fly DKS, 75 back DKS, etc)
(1000)

Set 1
4 x 50 fly @ b +15
4 x 50 back @ b +15
4 x 50 breast @ b +20
4 x 50 free @ b
30 seconds rest
400 IM strong
30 seconds rest
3 x 50 fly @ b +15
3 x 50 back @ b +15
3 x 50 breast @ b +20
3 x 50 free @ b
30 seconds rest
300 IM strong
30 seconds rest
2 x 50 fly @ b +15
2 x 50 back @ b +15
2 x 50 breast @ b +20
2 x 50 free @ b
30 seconds rest
200 IM strong
30 seconds rest
50 fly @ b +15
50 back @ b +15
50 breast @ b +20
50 free @ b
30 seconds rest
100 IM strong
(3000)

Warm Down
8 x 50 @ b + 40
—> no breath down (can either swim underwater or free w no breath), easy back
(400)

Total: 4,400