Giant Caribbean Sea Aneome

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

Warm Up
6 x 150 @ :10 rest swim as:
#1 & 2 – freestyle
#3 & 4 – K/D/S by 50
#5 & 6 – middle 50 stroke
(900)

Set 1
100 kick @ 80% effort"
See when you come in, add 5 seconds to that time, use that as your kick base
100 kick @ kb + 5
2 x 100 kick @ kb
3 x 100 kick @ kb -5
100 easy swim
(800)

Set 2
300 swim @ b
150 IM (no free) @ b +15
200 swim @ b
2 x 150 IM (no free) @ b +15
100 swim @ b
3 x 150 IM (no free) @ b +15
IM should be swum as 50 of each stroke
(1500)

 Set 3
500 pull breathe 3/5/7/5/3 by 100
8 x 50 @ b, descend 1-4, 5-8
(900)

Warm Down
6 x 50 swim @ b +30 à no breath down, easy back
(300) 

Total: 4,400