Horseshoe Crab

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

Warm Up
200 swim
3 x 100 kick
200 D/S by 25
(700)

Set 1
400 swim descend by 100 @ b
100 kick @ kb
300 swim negative split @ b
200 kick @ kb
200 pull @ b
(1200)

Warm Down
8 x 50 @ b +20 —> no breath or one breath down, easy back
(400)

Total: 2,300