Bottlenose Dolphin

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

Warm up:
500 choice

Set One:
300 swim @ b
200 swim @ b
100 swim @ b
300 swim @ b -5
200 swim @ b -5
100 swim @ b -5
300 swim @ b -10
200 swim @ b -10
100 swim @ b -10
50 easy

Broken 500 for time
(5 x 100 with 15 seconds rest in between each 100, subtract a minute from your final time)
(2300)

Cooldown
200 easy 

TOTAL: 3000