Shortfin Squid

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

Warm Up
2 x 100 warm up @ :30 rest

Set 1
4 x 25 @ :30 rest, SPRINT
Breathe as few times as possible on these

4 x 50 @ :15 rest
Active recovery, you can go slowly but keep moving and do your best to stick with the :15 rest

4 x 25 @ :30 rest, SPRINT
Again, breathing as few times as possible

4 x 50 @ :15 rest
Active recovery, you can go slowly but keep moving and do your best to stick with the :15 rest

100 freestyle warmdown
(swim slowly and relax)

TOTAL: 900