Axolotl

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

For this workout (as with all stroke and kick workouts), adjust the bases as needed to make it. The 100s in Set 1 should be challenging, but you should have some recovery between swims.

Warm Up
300 Swim
4 x 50 Drill-Swim @ :15 Rest
4 x 50 Kick @ :15 rest
12 x 25 Build/Fast/Easy @ :30 (or whatever base is easy for you)
1,000

Set 1
1 x 300 Free (pull optional) @ b
—>Swim as: 2x through100 Moderate/50 Faster
5 x 100 Free
#1 = All Free @ b +5
#2 = 25 Stroke-75 Free @ b +10
#3 = 50 Stroke-50 Free @ b +15
#4 = 75 Stroke-25 Free @ b +20
#5 = IM or Stroke STRONG
800

Set 2
4 x 25 Kick - FAST @ kb +5
1 x 50 Easy @ kb +10
4 x 25 Swim - FAST @ b +5
1 x 100 Easy @ b +20
4 x 100 Stroke Smooth-Free Strong by 50 @ b +20
1 x 300 Free (pull optional) @ b
50 easy
1100

Warm Down
100 easy

TOTAL: 3000

AKA the “Mexican Walking FIsh”, the Axolotl is actually a salamander that lives permanently in water. On rare occasions once it is fully matured, it has been known to emerge from the water. But for the most part these adorable smiling creatures like to stay on the bottom of the Xochimilco lake complex’s lakes and canals near Mexico City.