Ravioli Starfish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
600 warm up as: 3x 50 kick, 50 drill, 100 swim
(600)
Set 1
6 x 100 kick descend 1-3, 4-6 @kb
8 x 50 @ b+20 as:
—>2x through: buildup, build down, easy, fast
(1000)
Main Set
8 x 200 free @ b+30
—>Descend to fast: 1-4, 5-8
(1600)
Warm Down
200 easy
TOTAL: 3,400