Chilean Basket Star

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
Odds swim, evens your choice
(900)

Set One:
Whole set is swim or pull, your choice—just make the base
600 @ b
2 x 300 @ b -15
3 x 200 @ b
3 x 100 @ b -5
Extra minute rest
3 x 100 @ b -10
(2400)

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

Warm down                                      
6 x 50 @ b+15
Drill down, swim back

TOTAL: 4500