Porcupinefish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
300 swim
6 x 50 kick @ :15 rest
16 x 25 swim —> breath control 4x{4, 3, 2, 1 breaths per 25}
1000
Set 1
8 x 25 @ :30 (or whatever is a comfortable base)
300 @ b+15
:30 rest
4 x 50 @ b
300 @ b+15
:45 rest
2 x 100 @ b -5
300 @ b+15
1:00 rest
200 @ b -20 (that’s right!)
300 @ b+15
2000
Warm Down
4 x 50 @ 1:10 (give yourself some extra rest) —> no breath down, easy back
TOTAL: 3,200