Albacore

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 IM kick/drill/swim by 50
200 kick
100 swim
(1000)

SET ONE:
2x through:
2 x 150 IM @ b +45 (#1 50 fly, 50 back, 50 breast, #2 50 back, 50 breast, 50 free)
200 kick @ kb +15
2 x 100 free @ b +10
200 kick @ kb +10
Regroup                                                                         
(1800)

SET TWO:
6 x 100 @ b +10 (descend 1-3, 4-6)
(600)

WARM DOWN:
200 easy                                                               

TOTAL:  3400