Blue Crab

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

Warm up:      
300 swim free, 300 choice                                                                                                                     (600)

Set One:
2x through:
10  x 100 @ b
100 easy—Regroup

No equipment.  This set is designed to a.) get you swimming at a moderate/strong pace for an extended period of time with limited warm up, good for preparing for an open water race/triathlon and b.) to make sure you are swimming on the right base.  
(2200)

Set Two:
4 x 150 swim @ b+20
-->Middle 50 stroke other than free
(600)

Warm down
100 easy                                                                        

TOTAL:  3500