Squidworm

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

Warm Up
200 swim your choice
100 kick
100 pull (buoy, no paddles)
(400)

Set 1
4x through:
25 build up (start slow, build to fast) @ :15 rest
25 build down (start fast off the wall, ease down to slow) @ :15 rest
25 easy @ :15 rest
25 FAST @ 15 rest
Go straight through this set without stopping in between rounds for a total of 16 x 25)
(400)

Set 2
4 x 50 kick @ :20 rest
Your legs will probably be tired after the 25s, try to maintain some form and hold a steady pace on these
(200)

Set 3
300 swim straight

Warm Down
100 choice

Total: 1,400

Found in the Celebes Sea, Nat Geo describes this slow-moving worm best: Some scientific descoveries are exciting because they have the potential to save lives and revolutionize the way we live. Others are exciting because they fundamentally change the way we view ourselves and the world around us. And others are exciting because they involve a worm with tentacles on its head.