Atlantic Wolffish

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

Warm Up
4 x 50
#1 Swim, #2 Kick, #3 Drill, #4 Swim

Set 1 
4 x 50 swim @ b or :10 rest, your choice --> get in the rhythm, ~80% effort
--If you don't use the base, try to maintain the same speed on all 4 50s

Set 2
2x through:
4 x 25 kick w/ board AS FAST AS YOU CAN @ :15 rest
50 easy swim (recovery)

Warm Down
100 easy

Total: 800