Oarfish (Find Your Base - Advanced)

You all are pros, I'm sure you can figure out your base without my help. But just in case you are too lazy to do so...

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

Warm Up
500 swim
200 kick
300 pull

Set 1
10 x 50 @ :10 rest

These should be done at a comfortable pace, pay attention to your time. Based on what you're going on these do your best to estimate what you can hold for the next set.

Main Set
10 x 100 @ b

This should be very do-able. If you are easily getting 15 seconds or more rest on each of these swims, take an additional 5 seconds off your base. By the end you should be settling into getting 5-7 seconds rest at about 70% effort.

Warm Down
200 choice

Total: 2,700

As a general rule, you should be able to do 8-10 100s on your base without it being painful. It'll probably be boring, but it shouldn't be that hard.