Hermit Crab

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

Warm up:
6 x 75 – middle 25 stroke or kick (just get everything warmed up)

Main set:
2x through:
500 @ b -15
5 x 100 @ b (first round) / b -5 (second round, assuming the first round felt OK)

Warm down:
150 choice

Total: 2600

500s are long and smooth, get into a groove, focus on reaching and rotation.

I want you to be getting at least 30 seconds rest coming off of the 500 with moderate effort, so if it’s too fast add an additional 15 seconds rest (but if you are going on the right base you should be fine at b -15).

The 100s are supposed to get your HR up, the last one should be challenging, but I want you to feel like you can hold it strong through the whole set.  You shouldn’t feel like you’re DYING until the very end of the second set.

Go get em!