Leafy Seadragon

Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table. 

Warmup
2 x 75 swim @ :15 rest, nice and smooth, on middle 25 breathe only to weak side
(150)

Set 1
4 x 50 @ :10 rest, second 25 stroke (ideally backstroke, which is a helpful stroke for orienting yourself and catching your breath during open water swims. Breaststroke is also good.)
(200)

Set 2
4x100 @ 15 seconds rest, descending:
No. 1 @ 70 percent effort
No. 2 @ 80 percent effort
No. 3 @ 90 percent effort
No. 4 @ 95 percent effort
(400)

Set 3
200 easy pull with buoy (paddles optional), breathe every 3 (bi-lateral breathing)

Set 4
4x25 @ :10 rest, sprint—>AS FAST AS YOU CAN GO

Warm Down
100 easy

Total: 1,150

Found along the southwestern coast of Australia, the leafy seadragon, Phycodurus eques, uses its fins not only to propel it through the water, but as camouflage to resemble a piece of drifting seaweed.