Blue Glaucus

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

Warm up       
600 choice

Set One:
500 swim @ b+20 --> Alternate 100 free, 100 stroke
8 x 50 pull @ b+5
300 swim ---> 100 IM, 100 free, 100 IM
Regroup

8 x 50 kick @ b+20
Odds free, evens non-free
300 swim-->100 free, 100 IM, 100 free
200 pull
Regroup

300 swim @ b +30-->100 IM, 100 free, 100 IM
8 x 25 kick @ 50s base (so if your 100 base is 1:30, do these on :45)
-->Odds easy, evens fast (like REALLY fast)
100 IM
(2700)

Warm Down
4 x 50 @ b +30--> no breath down, easy back                                                  

TOTAL: 3500