Polkdot Nudibranch
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
5 x 100 swim @ :15 rest
300 pull
6 x 75 easy, fast, easy by 25 @ :10 rest
1250
Main Set
12 x 50 @ b +10
—>descend 1-4, 5-8, 9-12 to fast
8 x 100 stroke at about 70% effort
—>choose an appropriate base for this depending on the stroke. You should be getting about 15 sec rest
1,400
Warm Down
5 x 50 alt free/stroke @ :10 rest
TOTAL: 2,900