Wobbegong Shark

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

Warm Up
100 swim
200 kick
300 kick/drill/swim by 25 (so 25 kick, 25 drill, 25 swim, repeat 4x) – throw some stroke in here

Set 1
6 x 75 @ b +15 – Middle 25 stroke (not free)
3 x 100 @ b
Build the last 25 from slow to fast

Main Set
2x through:
3 x 50 @ b +5
2 x 50 @ b
1 x 50 @ b -5
100 easy @ b +30
1 x 50 @ b +5
2 x 50 @ b
3 x 50 @ b -5
100 easy @ b +30

Go straight back into the first part of the set when you finish the second 100 easy.  If you can’t make the 3×50 on b -5 (which I think you can, but it will be challenging), bump the bases for the second set up by :05.  But leave the first set as is and try to make the 1×50 on b -5 (you should be able to make one without a problem, consider it a fast 50.)

Warm Down
4 x 50 swim/kick by 25 @ b +15

Total: 3,000