Atlantic Trumpetfish

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

Warm Up
4 x 150 @ :20 rest
Odds freestyle
Evens free/stroke/free by 50
600

Main Set
100 free @ b
50 kick @ kb
150 free @ b -5
50 kick @ kb +15
200 free @ b -10
50 kick easy
600

Just make the base on the swims. The 200 should be pretty challenging, the goal will be just to make it. Go immediately into the 50 kick easy at the end. The kick can be done with or without a board, your choice.

Warm Down
6 x 50
Only two breaths down on the first 25, as many breaths as needed on second 25

Total: 1500