Lions Mane Jellyfish

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

Warm Up
2 x 200 @ 15 seconds rest, swum as 150 smooth and the last 50:
#1: build up (start slow, by the end be going fast)
#2: build down (start fast, slow at the end)
4 x 75 @ 15 seconds rest
Kick/swim/kick, your choice of stroke

Main Set
3 x 100 @ b +10
2 x 75 @ b +10
1 x 50 @ b +10
3 x 25 stroke @ b +10
50 easy

2 x 100 @ b +10
2 x 75 @ b +10
2 x 50 @ b +10
2 x 25 stroke @ b +10
50 easy

1 x 100 @ b +10
2 x 75 @ b +10
3 x 50 @ b +10
25 stroke @ b +10

The tricky part: for all swims I want you to try to hold the times below:

100s = under b -15 (or as close as you can get to b -20)
75s = under b -10
50s = under b -5

25s just swim stroke of your choice, make the base

On the 100s, 75s, and 50s you should get lots of rest, but you will be pushing yourself on all of those swims.  If the bases are too slow, feel free to bump them up by 5 additional seconds (ie, to b +15).  But really try to get to the wall on those goal times.  Give it a shot and see how fast you can go.

Easy 100 warm down

Total: 2400