Flashlight Fish

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

Warm Up
100 swim
100 kick with kickboard

Set 1
4 x 50 @ :15 rest --> Moderate Pace (70% effort)
2 x 25 easy @ :10 rest

Set 2
2 x 50 @ :10 rest --> Moderate pace (70% effort), try to hold same times as first 50s
2 x 25 easy @ :15 rest

Cool Down
100 easy

Total: 700