Threadfin Butterflyfish
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 50 (25 sprint/25 easy, 25 easy/25 sprint)
(600)
Set 1
3 x 200 @ b
1 x 100 @ b
2 x 200 @ b
2 x 100 @ b -5
1 x 200 @ b
3 x 100 @ b -10
(1800)
Warm Down
200 easy
Total: 2,600