Thornback Cowfish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
None! Go right ahead into the main set.
Main Set
2x through:
5×100 free swim @ b +10
4×200 free swim @ b -5
3×300 free swim @ b -15
2×400 free swim @ b -45
1×500 free swim @ b -1:05
2 minutes rest between rounds
If you want to challenge yourself even more, you can drop the bases on the second round.
7,000
Main set via