Clownfish
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
This is a variation of the Terrible Claw Lobster workout. Remember on stroke workouts to adjust bases as needed depending on your ability level. The bases should be challenging but doable, don’t let your stroke completely fall apart as you get tired.
Warm Up
200 choice
8 x 50 @ 10 seconds rest
—>odds kick, evens swim
600
Set 1
100 free @ b +5
6 x 25 stroke @ :30 (or slower base if needed)
100 free @ b+5
6 x 50 stroke @ b+20
650
Set 2
4 x 100 kick @ kb
8 x 25 @ :30
—>4x: 25 only two breaths, 25 half sprint half easy, 25 only 2 breaths, 25 half easy half sprint
600
Warm Down
150 easy
TOTAL: 2,000