Blue Marlin

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Warm Up
500 swim / 200 kick / 300 pull breathing 3/5/7 by 100 / 200 swim
(1200)

Set 1
8 x 75 @ b +20
25 kick, 50 swim --> mix up strokes if you want to
4 x 50 @ b +5
Build up, build down, easy, fast by 50--> get your blood flowing, get ready for a little speed
(800)

Main Set
500 @ b
5 x 100 @ b -5
400 @ b
4 x 100 @ b -5
300 @ b
3 x 100 @ b -5
200 @ b
2 x 100 @ b -5
100 @ b
1 x 100 @ b -5
100 easy
(3100)

Warm Down
8 x 25 @ :40
No or one breath down, easy swim back

Total: 5,300

For a shorter version of this workout,