Spiny Dogfish

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

Warm up:
6 x 150 @ :20 rest
Odds swim, evens your choice
900

Set One:
Whole set is swim or pull, your choice of equipment—just make the base
600 @ b
2 x 300 @ b -15
3 x 200 @ b
3 x 100 @ b -5
50 easy @ :45 rest
3 x 100 @ b -10
2450

Those last 3 x 100 are going to be hard. Give it everything you've got. If you miss one, bump the base up to b -5.

Set Two:
4 x 75 @ b +20
Stroke/free/stroke by 25, IM order
4 x 150 w/fins
Kick/stroke/kick by 50 @ b +10
900

Warm down                                      
150 easy                                                       

TOTAL: 4400