Crown of Thorns Starfish

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

Warm Up
200 swim
200 kick
200 pull
4 x 50 @ :15 rest --> build up, build down, easy, fast
(800)

Set 1
3 x 100 descend to FAST @ b
100 easy @ b+30
4 x 75 descend to FAST @ b
150 easy @ b +20
4 x 50 holding FASTEST TIME YOU CAN @ b +30
50 easy
(1100)

Warm Down
4 x 50 kick down (no board), swim back, all easy @ :10 rest

Total: 2,100