Blobfish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
5 x 100 @ b +10
(500)
Set 1
4 x 200 @ b
:30 rest
3 x 300 @ b -10
:45 rest
2 x 400 @ b -20
1:00 rest
1 x 500 ALL OUT
(3000)
Warm Down
200 easy
Total: 3,700