Terrible Claw Lobster

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

Remember on stroke workouts to adjust bases as needed depending on your ability level. The bases should be challenging but doable.

Warm Up
400 choice
12 x 50 @ 10 seconds rest
—>3 swim/1 kick, 2 swim/2 kick, 1 swim/3 kick
1000

Set 1
2x through:
200 free @ b+10
6 x 50 stroke @ b+15
200 free @ b+10
3 x 100 stroke @ b+20
1000

Set 2
8 x 100 kick
—> 2 @ kb+10, 2 @ kb+5, 2 @ kb, 2 @ kb-5
16 x 25 @ :30 (or a comfortable 25 base)
—>4x though: underwater, half sprint half easy, underwater, half easy half sprint
1200

Set 3
200 free @ b+10
4 x 50 stroke @ b +10 (or b +15 for breast)
200 free @ b +10
2 x 100 stroke @ b +20 (or b +30 for breast)
800

Warm Down
100 easy

TOTAL: 4,100

With just one look, it’s pretty obvious how the terrible claw lobster got its name. This creature was only discovered in 2007, 850 feet below the surface off the coast of the Philippines. It’s certainly creepy looking, but you don’t have to worry about finding yourself caught in its claws. In addition to being completely blind, it’s also only an inch long (minus the terrible claws).