Adelie Penguin

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

Warm up:
600 choice 

Set 1
5×200
#1  swim freestyle, moderate
#2  kick IM
#3  drill IM
#4  swim IM, maximum distance per stroke
#5  swim freestyle, build by 50s
(1000)

Set 2 (Main Set)

8×25 stroke @ :15 rest
4×50 stroke @ b + 20
2×100 stroke @ b +25
1×200 stroke @ b +30
2×100 stroke @ b +25
4×50 stroke @ b + 20
8×25 stroke @ :15 rest

Stroke = IM OR stroke other than freestyle.  If you are mixing and matching strokes or doing IM, the swims are build.  If you are doing the same stroke in each round, swims are descend within that round.  Extra credit if you can stay on the clock and not take breaks between rounds (though obviously do so if you have to, I'd rather see you do the whole thing without breaking stroke than cheat by doing freestyle to make the base).

(1400) 

Set 3
3×150 pull @ b
50 breathing to your left side/50 breathing to your right side/50 breathing to both sides in your choice of bilateral breathing pattern

3×100 kick @ b +40
Odd lengths fast, even lengths moderate

(750)

Warm Down
3×50 easy

Total: 3,900