Vampire 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
200 pull
200 kick
8 x 50 @ b +10 —> 2x through: build up, build down, fast, easy
(1100)

Set 1
4 x 500 swam as follows:
#1: 4 x 100 @ b +10, 100 easy
—>4 x 100 holding your 500 race pace, 100 as slow as you want
# 2: 200 @ b +20, 2 x 100 @ b +10, 100 easy
—>200 and 100s holding 500 race pace, 100 easy
#3: 300 @ b +30, 100 @ b+10, 100 easy
—>300 and 100 at 500 race pace, 100 easy
#4: 400 @ b+40, 100 easy
—>400 at 500 race pace, 100 easy
(2000)
Take as much time you need on the 100 easy, rest for about a minute.

Set 2
4 x 200 pull @ b +10, breathe 3,5,7,5 by 50
(800)

Warm Down
4 x 50 easy —> no breath down, easy back

Total: 4,100

Though it resembles both, the vampire squid is neither a squid nor an octopus. It is a unique animal that has been separated by scientists into its own group. Like many of its relatives, the vampire squid has eight arms and two tentacles. It does not suck or drink blood, and instead gets its common name from its dark color and the skin that connects the arms, resembling a cape. This species lives in the nearly completely dark waters of the mesopelagic zone.