Stone Triggerfish

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

Warm up:
400 swim @ :15 rest
2 x 150 middle 100 stroke @ :15 rest
300 pull
(1000)

Set One:
3 x 100 swim @ #1 b +10, #2 b +5, #3 b
3 x 200 swim @ #1 b +5, #2 b, #3 b-5
3 x 300 swim @ b --> Descend 1-3 to fast
3 x 100 pull @ b +5
(2100)

Set Two:
2 x 150 @ b +30 ---> 50 swim/25 right arm/25 left arm/50 swim
200 @  b +30 ---> 50 free/50 non-free/50 free/50 non-free
300 pull breathe 3/5/7 by 100
(800)

Warm down
100 easy

Total: 4,000