Ironmaven 3750

200 warm
4x50s descending with 15 seconds rest.
2x300 steady with 30 seconds rest.
3x200 moderate with 20 seconds rest
4x100 fast with only 10 seconds rest
Rest a full min, swim and easy 50, take a confidence building breath and then….
2x300 same time as previous set of 300s but take 40 seconds rest
3x200 same time as previous set of 200s but take 30 seconds rest
4x100 fast – goal here is to come into the wall at a faster time than previous set of 100s – 15 seconds rest.
150 cool down.