Bobtail Squid
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
300 Swim
3 x 100 Kick-Swim-Drill-Swim by 25 @ :15 Rest
4 x 50 build free @ :15 rest
800
Main Set
4 x 100 descend w/in the 100 (last 25 should be fast) @ b +10
2 x 25 sprint @ :30 (or adjust base so you’re getting about :15-20 rest)
50 easy @ b +20
3 x 100 free descend w/in 100 to fast @ b +10
4 x 25 sprint choice @ :30 (or adjust base so you’re getting about :15-20 rest)
50 easy @ b+20
2 x 100 free descend w/in 100, last 25 fast @ b +10
6 x 25 sprint choice @ :30 (or adjust base so you’re getting about :15-20 rest)
50 easy @ b +20
100 ALL OUT FASTTTTTT @ b +40
8 x 50 @ b +40—>25 kick no board (preferably underwater fly kick)/25 swim
8 x 25 odds easy, evens fast (off blocks if you can) @ regroup or :30
100 easy
2150
Warm Down
5 x 50 —-> no breath or 1 breath down, easy swim back @ b +30
TOTAL: 3,200