Lizard Island Octopus
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
50 swim, 50 kick, 50 swim (swam as a 150)
(150)
Main Set
2x through:
100 smooth @ :20 rest
100 negative split (second half faster than first) @ :30 rest
100 smooth @ :20 rest
100 FAST @ :30 rest
(Go right into the second round after you take :30 following the fast 100)
(800)
Warm Down
3 x 50 easy @ :20 rest
Total: 1,100