Bearded Seal

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

Warm Up
500 swim
200 kick
700

Set 1 (sort of warm up continued)
500 pull breathe 3/5/7/5/3 by 100
300 alternate 50 stroke/50 free
800

Main Set
150 @ b +30, middle 100 any stroke other than free (IM OK)-->25 free, 100 stroke, 25 free
300 @ b -5
150 @ b +30, middle 100 any stroke other than free
300 @ b-5
150 @ b +30, middle 100 any stroke other than free
300 @ b-5
150 @ b +30, middle 100 any stroke other than free
1500

300s should be strong, not crazy hard but challenging. 150s are active recovery, adjust the base if you need to, you should not be getting more than 20 seconds rest. 

Warm Down
4 x 50 @ 1:15 --> no breath on way down, easy back

Total: 3,200