Humboldt Squid

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

Warm up:
300 swim @ 15 seconds rest
6 x 50 kick @ 15 seconds rest
2 x 150 pull @ 15 seconds rest
3 x 100 drill @ 15 seconds rest        
(1200)

Main Set:
4 x 100 swim @ b
4 x 100 swim @ b -5
4 x 75 swim @ b
4 x 75 swim @ b -5
4 x 50 swim @ b
4 x 50 swim @  b -5
(1600)

Set Two:
6 x 150 w/fins @ b +10
Odds kick (no board), evens swim w/ middle 50 stroke
(900)

Warm down
200 easy                                                                         

TOTAL: 3900

If you are an intermediate swimmer feel free to only do 2x each of the swims, or 3x each of the swims, to cut down on the yardage a little bit.