Red Handfish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
400 your choice
Set 1
2 x 200 @ b
2 x 150 @ b
2 x 200 @ b, b -5
2 x 150 @ b
2x 200 @ b -5
The 150s are active recovery, keep them nice and smooth. If you’d like to throw in some stroke, you can make the 150s IM or mix in some stroke (ie, middle 50 stroke) and just keep the base at a comfortable level. 200s are make the base.
(1800)
Set 2
6 x 50 kick @ kb
300
Warm Down
100 ez
Total: 2600