Leopard Seal

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

Warm Up
500 your choice

Set 1
4 x 200 K/D/S @ :15 rest
4 x 100 kick @ kb
4 x 75 your choice swim @ :10 rest
(1500)

Set 2
4 x 300 swim @ b
-->#1 easy, #2 build, #3 negative split, #4 fast
(1200)

Set 3
3x through:
4 x 75 @ b --> descend 1-4 to fast
(900)

Warm Down
8 x 50 @ 1:00 --> Odds drill/swim, no breath down, easy back

Total: 4,500