Marine Iguana

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 k/d, d/s by 25, IM order
2 x 200 pull                                          
2 x 100 kick                                         
100 swim
(1200)

Set One:
2 x 300 pull breathe 3/5/7 by 100 @ b +20
Extra rest for equipment change
8 x 50 with fins @ b +20
-->1st 25 underwater (as far as you can), 2nd 25 fast
200 swim @ b
6 x 50 @ b +20
-->Odds: 3 breaths per 50, evens: easy
200 swim @ b
4 x 50 strong @ b +5
(1900)

Set Two:
3 x 100 swim @ b +20
-->Stroke (IM order)/free by 50
400 kick @ kb
3 x 100 swim @ b +20
-->Stroke other than free (your choice)/free by 50
(1000)

Warm down
100 easy

TOTAL: 4200