Abbot's Booby

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

Warm up:
300 swim
300 free/stroke/free by 100
200 kick
200 free
(1000)

Set One:
3x through:
3 x 150 swim @ b +15
#1: middle 50 stroke                    
#2: first and last 50 stroke
 #3: 150 free
200 IM @ b +30
150 easy  @  b +30
(2400)

Set Two:
4 x 125 pull @ b
(500)

 Warm down
200 easy                                                       

TOTAL: 4000

Feel free to adjust your bases on the IMs if necessary. The goal is to do the entire set without breaking stroke.