Beluga Sturgeon

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

Warm Up
300 swim
200 kick
(500)

Set 1
8 x 75 @ b +15
Middle 25 freestyle drill as follows:
#1,2: Fingertip drag
#3,4: Fist drill
#5,6: Catch up
#7,8: Single-armed free (all R for one, all L for the other)
(600)

Set 2:
6 x 50 pull @ b+10
Breathing 3/5 by 25
6 x 50 swim @ b
Extra 30 seconds rest
3 x 100 swim @ b
Try to hold b -10 on all of those swims
(900)

Warm Down
100 easy

Total: 2,100