Juan Fernandez Fur Seal

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

Warm Up
4 x 150 @ :15 rest --> middle 50 odds kick, middle 50 evens drill

Set 1
4 x 100 @ :15 rest --> kick/swim/drill/swim by 25
4 x 100 swim @ b -->descend 1-4 (4th 100 is FAST)

Warm Down
100 easy

Total: 1500