Broadclub Cuttlefish

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

Warm up:
6 x 150: #1&2 swim, #3 kick/drill IM order, #4&5 pull, #6 drill/swim IM order
100 swim                                                                      
(1000)

Set One:
500 pull @ b + 10 --> Breathe 3/5/7/5/3 by 100
2 x 100 right fin, left paddle @ b +15
Take an extra 15 seconds for equipment change
2 x 100 left fin, right paddle @ b +15
100 swim
(1000)

Main Set
8 x 100 drill/swim by 25                                
Odds: Stroke IM order (100 fly, 100 back, etc) @b+20
Evens: Free @ b +10
Regroup
3 x 200 free @ b -5
100 IM @ b +15
2 x 200 free @ b -5
100 IM @ b +15
200 free @ b -5
100 IM @ b +15
(2300)

Warm Down
100 easy

TOTAL: 4200