Halimeda Ghost Pipefish

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

Warm-up:
1x400 swim
1x200 IM drill 
1x100 kick
(700)

Set 1
1x200 @ B+ 20: 50 drill / 50 kick / 50 build / 50 ez
2x50 @ 1:00/1:10: 1 STRONG - 1 ez
1x200 @ B + 15: 50 kick / 50 build / 50 ez / 50 strong
4x50 @ 1:00/1:10: 1 ez - 2 STRONG - 1 ez
1x200 @ B + 10: 50 build / 50 ez / 50 strong / 50 FAST
6x50 @ 1:00/1:10: 1 ez - 1 STRONG - 2 ez - 2 STRONG
(1200)

Main Set
3x300 pull or swim descend 1-3, each one ~5 seconds faster than previous
#1 @ B+15
#2 @ B
#3 make it spicy :)
(900)

Your choice warm down

TOTAL: 2800

The specialty of Solenostemus halimeda is to mimic perfectly Halimeda algae leaves. And this very distinctive fish is so good at camouflage that it’s almost impossible to distinguish from the Halimeda algae within which it lives.