Kemp's Ridley Turtle

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

Warm Up
3 x 400 @ :10 rest
-->200 swim, 100 IM, 100 kick
(1200)

Set 1
4 x 100 @ b --> descend 1-4
Extra :30 rest
1 x 200 @ b -10 (hold steady pace throughout 200, don't positive split)
8 x 50 @ b +5 --> descend 2-2-2-2 (so first 2 are smooth, last 2 are fast)
Extra :30 rest
200 @ b -10 (hold steady pace throughout 200, don't positive split)
4 x 50 kick @ kb
Extra :30 rest
2 x 100 @ b +10 --> BEST AVERAGE (as fast as you can hold for 2 x 100s)
(1600)

Set 2
6 x 75 stroke (IM w/no free ok) @ :15 rest
Swim as 2 x through:
75 build
75 easy
75 strong
(450)

Warm Down
150 easy

Total: 3600