Napoleon Wrasse

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Warm Up
100 free, 100 back, 200 free kick w/board, 100 freestyle pull, 100 backstroke pull
(600)

Set 1
2 x 25 @ :10 rest 5 x through, swim as:
—>2 x 25 right arm backstroke
—> 2 x 25 left arm backstroke
—> 2 x 25 3 right arms, 3 left arms backstroke
—> 2 x 25 perfect backstroke
—>2 x 25 back build to a fast finish
(250)

Set 2
10 x 50 back w/ fins @ :10 rest
—>Work the walls. Get as far as you can underwater off each wall, then perfect backstroke technique
200 freestyle pull
(700)

Set 3
500 swim —>75 back, 25 fly or breast. Every 4th 25 fast.
(500)

Set 4
4 x 100 pull @ :15 rest—>50 back, 50 free
(400)

Warm Down
150 easy —> streamline flutter kick on way down, back scull on way back

Total: 2,700

Exceeding two meters (6 feet) in length, the Napoleon Wrasse (Cheilinus undulatus) is one of the largest reef fish found in the warm waters of the Indian and Pacific oceans. The intricate blue-green design that decorates the face resembles New Zealand Maori war paint, which is the root of its alternative name, the Maori Wrasse. The designs are also unique to each individual, much like fingerprints. A protogynous hermaphrodite, this wrasse can change its sex from female to male.