Sea Angel

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

Warmup
300 swim

Set 1
5x100 @ :15 rest, 50 free/50 backstroke
(500)

Set 2
4x200 @ 15 seconds rest, descending:
No. 1 @ 70 percent effort
No. 2 @ 80 percent effort
No. 3 @ 90 percent effort
No. 4 @ 95 percent effort
In addition, try to negative split each 200
(800)

Set 3
300 easy pull—>every 4th 25 breathe every 5

Set 4
4x50 @ :10 rest, sprint
(200)

Cool-down
200 easy swim

Total: 2,300

We wouldn't be surprised to find that sea angels are in the same family as, say, the mythological Sirens. They're called angels, but are actually a predatory sea snail. This particular specimen, Platybrachium antarcticum, "flies through the deep Antarctic waters hunting the shelled pteropods (another type of snail) on which it feeds," according to the Marine Census of Life.