Banggai Cardinalfish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
300 swim
Set 1
4 x 100 kick @ kb
8 x 50 reverse IM order @ b +15
(800)
Set 1
2 x 100 free @ b
400 IM @ b +40
2 x 100 free @ b +5
2 x 200 IM @ b +20
2 x 100 free @ b +10
4 x 100 IM @ b +10
(1800)
Warm Down
200 easy
Total: 3,100