Frilled Shark

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

Warm Up
2 x 75 @ :20 rest - middle 25 stroke other than freestyle

Set 1
6 x 25 kick @ :15 - try to hold the same speed on each 25

Set 2
2 x 100 pull @ :20 rest - work on rotation, trying to keep your stroke long

Set 3
3x through:
50 swim @ b
2 x 25 drill @ :15 rest
-->(First round: catch up drill, Second round: fist drill, Third round: fingertip drag)

Warm Down
4 x 50 @ :15 rest --> as few breaths as possible on first 25, easy swim back

Total: 1000