Fin Whale

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

Warm up:
400 swim @ 15 seconds rest
300 pull @ 15 seconds rest
200 kick @ 15 seconds rest
8 x 25 swim @ 15 seconds rest --> Build up, build down, easy, fast by 25
(1100)

Set One:
5x through:
100 swim strong @ b +15 (85% effort...holding around b -10/15)
75 swim faster pace than the 100 @ b +20
50 fast @ b +20
25 ALL OUT SPRINT @your 50 base
50 easy                                                 
Regroup
(1500)

Set Two:
4 x 75 (50 swim/25 kick) @ b +30
Ascend 1-4, effort on #1 should be same as the 100 effort in the first part of the set
(300)

Set Three:
4 x 150 pull @ b +10 --> Breathe 3/5/7 by 50
3 x 200 kick @ kb (comfortable pace)
(1200)

Warm down                                      
100 easy                                                       

TOTAL: 4200