Sand Dollar

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

Warm Up
100 swim

Set 1
50 kick no board @ :20 rest
--->kick on side with one arm extended out front. if you have trouble doing this unassisted, hold a board in your front hand. 
50 kick w/ board @ :20 rest
--->hold board out in front of your body, arms fully extended, face in the water. Rotate your head to the side to breathe.
(100)

Set 2
5 x 50 @ b (if you don't know your base, do these on @ :10 rest)
These should be at a solid pace, ~70-80% effort. Try to hold the same time for all 5 50s.
2 x 50 smooth @ b +10 (or :20 rest)
4 x 25 swim @ :15 rest -->odds as few breaths as possible, evens easy
(450)

Warm Down
3 x 50 easy your choice

Total: 800