Anchovy
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
2 x 50 warmup
(rest between laps if needed)
4 x 25 counting strokes per length
(try to keep an even number of strokes)
4 x 50 @ :30 rest
(try to hit the same time on each lap)
4 x 25 counting strokes per length
(try to keep an even number of strokes)
2 x 50 warmdown
(swim slowly and relax, no bases or times, do what you need to do)
Total: 600
This is a good workout for someone who is just getting started. The distance may seem like a long way at first glance. However, if you follow the workout and break it up into shorter segments, you should be able to complete the distance with no problem. If you find this workout too challenging, I would highly recommend looking into a few private lessons to improve basic technique. You will be surprised how helpful those can be.