Lion Fish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm up:
2 x 300, 30 seconds rest between them. Nice and long and smooth.
Set 1
8 x 50 done as 2 sets of 4:
2x through:
1 @ b+10
1 @ b+5
1 @ b
1 @ b-5
Go straight from the last 50 on b-5 into the second round. This is to get your heart rate up a little bit.
Main set:
2x through:
2 x 50 kick @ b +20
200 @ b -10
100 active recovery @ b +10
The 100 should be easy but keep moving, 200 should be challenging.
Cool down:
4 x 75, middle 25 your choice of stroke (not freestyle) @ 15 seconds rest
Total: 2,100