Red King Crab

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

Warm Up
200 swim
4 x 50 kick w/ board @ :20 rest
4 x 25 stroke other than freestyle @ :15 rest
(500)

Set 1
4 x 75 @ b +15 --> middle 25 stroke other than freestyle (if you aren't making this base, feel free to make it a little bit slower)
3 x 100 @ b--> just hold steady
2 x 150 @ b +20 --> first 50 of each 150 stroke other than freestyle
1 x 200 @ b--> just make the base
(1100)

Warm Down
4 x 50 kick (no board)/swim by 25 @ :15 rest

Total: 1800