Mandarinfish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm up
300 swim
2 x 100 fly kick
4 x 50 drill/swim fly
100 free easy
(800)
Main Set
10 x 150:
10x through:
50 kick on back
25 R arm
25 L arm
25 build swim fly
(:05 rest)
25 FAST Fly
Regroup or :20 rest (if going solo)
(1500)
Warm Down
200 easy
Total: 2,500