Flamingo Tongue

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

Warm Up
300 swim, 100 scull, 200 swim, 200 pull, 100 swim, 300 IM k/d/s by 25
(1200)

Set 1
5 x 200 swim @ b +5 --> descend 1-5
200 FAST @ b (you can bank rest)
4 x 200 swim @ b +5  -->descend 1-4
200 FAST@ b (you can bank rest)
3 x 200 swim @ b +5 --> descend 1-3
200 FAST @ b (you can bank rest)
2 x 200 swim @ b +5 -->descend 1-2
200 FAST@ b (you can bank rest)
200 easy @ b+20
200 FAST
(4000)

On the 200s descend, should be descending to about 85% effort. 200s fast are obviously FAST. 

Warm Down
200 easy your choice
8 x 25 @ :30 --> no breath down, easy back

Total: 5,600