Basking Shark

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

Warm up
500 swim                                           
300 kick                                     
300 D/K/S by 25, IM order          
100 swim                                           
(1200)

Set One
8 x 50 kick @ kb +5
4 x 100 @ b +20-->1st 25 stroke, IM order                                     
(800)

Main Set
600 swim strong @ b               
6 x 100 swim @ b +30
Alt fly/back, breast/free by 50                               
400 swim strong @ b              
4 x 100 swim IM @ b +30      
200 swim strong @ b
2 x 100 swim stroke or IM @ b +30
100 easy                                             
Regroup
200 IM or stroke FAST          
(2700)

Cooldown
100 easy                                                      

TOTAL:  4800