Viperfish

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

GET READY FOR AN EPIC DISTANCE WORKOUT. This one will require you to do a little bit of math before you get in the pool. You will want to calculate your goal times for all of the swims so you don’t have to figure it out in the pool.

Warm Up
400 choice

Main Set
1000 free @ b —> Goal is to hold 100s @ b -5 for entire swim
2 x 800 free @ b —> Goal is to hold 100s @ b -6 for entire swim
3 x 600 @ b —> Goal is to hold 100s @ b -7 for entire swim
4 x 400 @ b —> Goal is to hold 100s @ b -8 for entire swim
5 x 200 @ b —> Goal is to hold 100s @ b -9 for entire swim (on this one if you need to bump the base up to 200 @ b +20 to make your goal times, do that. Most important part of this final part of the set is to try to hold those goal times)
If you hit all of your goal times, you should be getting plenty of rest between each of these swims.

Warm Down
200 easy

Total: 7,600

Viperfish live in depths of 250-5,000 feet during the day, but at night they come to shallower water. Photophores, or light-producing organs, are what make them glow and are used to lure prey. Viperfish are actually capable of remaining completely motionless for hours waiting for unsuspecting prey to swim by. They can live up to 40 years in the wild.