Symphysodon Discus
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
12 x 50 kick (alt 3 free/3 stroke) @ kick base +10
6 x 100 alt free/IM @ b +15
(1200)
Set 2
3 x 150 free @ b +10
3 x 50 stroke @ b +10
2 x 150 free @ b +15
6 x 50 stroke @ b +10
1 x 150 free @ b +20
9 x 50 stroke @ b +10
(1800)
Warm Down
200 easy
Total: 3,500