White Shrimp

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

Warm Up
150, rest as much as you need to between laps
4 x 50 kick @ :15 rest with a kickboard
(350)

Set One
4 x 100 @ :20 rest
The third 25 of each 100 should be done in IM Order
(400)

Warm Down
150 easy

Total: 900