Megamouth Shark

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

Warm Up
500 swim
200 kick
300 pull breathing 3/5/7 by 100
(1000)

Main Set
500 @ b -25
500 @ b
5 x 100 IM @ b +30
300 @ b-15
300 @ b
3 x 100 IM or stroke @ b+30
100 @ b -15
100 @ b
100 IM or stroke @ b+30
(2700)

The 100s in this set shouldn't be too hard, but stick with IM or stroke as instructed. The first 500, 300, and 100 should be challenging.

Set 2
4 x 75 catch up drill @ b+15 -- work on rotation, DPS. 
4 x 75 kick @ kb (kick base)
4 x 75 pull @ b (your choice of equipment aside from the buoy)
4 x 75 middle 25 stroke @ b +10
(1200)

Warm Down
4 x 50 @ 1:15
no breath down, breathe as much as you want back

Total: 5,100