Yellow-Lipped Sea Krait

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

Warm up:      
400 swim
300 Drill/Swim by 50, IM order
300 kick                                                                                             
(1000)       

Set One:
2 x 100 swim @  b                                 
2 x 50 swim @ b -5
100 easy @ b +15
Regroup

20 minute swim! -->Just swim for 20 minutes straight, see how far you can get.

Count on your own (if you need help keeping track, watch the clock for your 100 or 200 splits)

 Set Two:
300 pull @ b
4 x 50 pull, buoy between ankles @ b +20 (encourages you to engage your core)
200 kick @ kb
4 x 50 kick no board @ kb +15
Kick as far as you can underwater off each wall
100 swim @ b
4 x 50 swim, breathe every 3/5/7/9 by 50 @ b +10
(1200)

Warm down
200 easy                                                                        

TOTAL:  2900 (w/o 20 min swim)