Japanese Spider Crab
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
600 (2x: 200 free, 100 stroke)
4 x 100 kick @ kb +10
4 x 50 reverse IM order @ b +15
1200
Set 1
6 x 50 @ b
200 @ b +10
3 x 100 @ b
200 @ b +25
2 x 150 @ b -10
200 @ b +40
300 @ b -30 (yep, not a typo…if this is completely impossible, do b -15)
200 @ b +55
For this set obviously the 200s are recovery, the 100s, 150s, and 300 should be progressively more challenging, with the 300 at the end basically being fast)
2000
Warm Down
100 easy
TOTAL: 3,300