Crossota Norvegica Jellyfish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
300 swim nice and smooth—>breathe only on weaker side on all even lengths
Set 1
3 x 200 @ b (or :15 rest)—>bi-lateral breathe (breathe to both sides, every 3 strokes)
Set 2
4 x 75 middle 25 stroke @ :10 rest
4 x 50 descend stroke count by 50 @ :20 rest
3 x 100 @ b or :05 rest
4 x 125 @ :10 rest —->like 200s, breathe every 3
4 x 50 DPS @ :10 rest (try to hold same time and decrease stroke count)
Warm Down
200 easy —>breathe only on weaker side on even lengths
Total: 2,600