Moorish Idol
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
500 free
5 rounds 25/50/75 (odds free, evens back)
Set 1
400 free straight into 50 kick
300 free into 50 kick
200 free into 50 kick
100 free into 50 kick
500 free into 50 kick
Swims should be strong, get your time on them before going into the 50 kick, which is recovery
(1500)
Set 2
5 x 100 pull @ b +5
(500)
Set 3
10 x 50 kick @ kb
(500)
100 free FAST
500 easy choice
Total: 4,600