Chambered Nautilus
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
200 free/breaststroke by 50
Main Set
2x through:
200 kick 50 free/50 breast @ :15 rest
200 pull @ :20 rest
5 x 50 freestyle FAST on b +10
Regroup
Warm Down
100 easy
Total: 1600