Flameback Nudibranch
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm up:
400 swim
500 pull breathe 3/5/7/5/3 by 100
200 kick
100 swim
(1200)
Main Set:
Part 1: No equipment. Take 30 seconds rest in between each swim. Subtract 2 min from your time for Part 2
500
400
300
200
100
Part 2: Put on your fins
1500 straight
Try to beat your time from Part 1
(3000)
Set Two:
12 x 50 @ b +10
4x through: #1 swim free, #2 kick, #3 swim non-freestyle
(600)
Warm Down
200 easy
TOTAL: 5000