Marrus Orthocanna

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

Warm Up
250 your choice

Main Set
4 x 100 stroke (your choice) @ :15 rest
200 freestyle @ :20 rest—>alternate breathing every 3 on odd laps, every 4 on even laps
4 x 100 freestyle @ :15 rest —> breathing every 2 or 4 ON YOUR WEAKEST SIDE
250 freestyle breathing as follows:
>25 breathing every 6
>50 breathing every 5 (so you will be alternating sides)
>75 breathing every 4
>100 breathing every 3 (again, will be alternating sides)

Warm Down
250 easy

TOTAL: 1,750

Like a multi-stage rocket, this bizarre microscopic creature, Marrus orthocanna is made up of multiple repeated units, including tentacles and multiple stomachs. Technically, they are physonect siphonophores, which are related to the Portugese man o'war. Like ants, a colony made up of many individuals has attributes resembling a single organism.