Red-legged Cormorant

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

Warm Up
50 free swim
50 breaststroke kick
25 breaststroke swim
25 breaststroke kick
(150)

Set 1
2x through:
25 free smooth @ :15 rest
25 free build @ :15 rest
25 free FAST @ :20 rest
25 freestyle descend (or build-down)
1:00 rest
25 breaststroke smooth @ :15 rest
25 breaststroke build @ :15 rest
25 breaststroke swim FAST @ :20 rest
25 breaststroke swim descend
1:00 rest before you start set again
(400)

Warm Down
3 x 50 easy your choice

Total: 700