Bicolored Parrotfish

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

Warm Up
200 swim --> take as many breaks as you need, get ready for the main set, which is meant to be swum in the distances listed without additional breaks between laps.

Set 1 (Main Set)
300 swim @ :30 rest
3 x 100 strong (about 70%-80% effort) @ :15 rest
1:00 recovery
6 x 50 FAST @ :20 rest
(900)

Warm Down
100 easy choice

Total: 1,200