Coelancanth
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
400 swim
4 x 100 kick @ kb
8 x 50 free/stroke by 25 @ b +15
(1200)
Set 1
4 x 50 @ b +15
400 @ b
4 x 50 @ b +15
300 @ b
4 x 50 @ b +15
200 @ b
4 x 50 @ b +15
100 @ b
(1800)
Warm Down
200 easy
Total: 3,200