Anglerfish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
200 swim
Set 1
4 x 50 kick @ kb
6 x 50 reverse IM order @ b +15
(500)
Set 1
3 x 100 free @ b
200 IM @ b +30
2 x 100 free @ b
2 x 100 IM @ b +20
1 x 100 free @ b
4 x 50 IM order @ b +10
(1200)
Warm Down
100 easy
Total: 2,000