Lysianassoid Amphipod

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Warm Up
100 free, 100 back, 200 flutter kick, 100 free pull, 100 back pull
(600)

Set 1
2 x 25 @ :10 rest, swim as 5x through:
25 right arm backstroke
25 left arm backstroke
25 3 right arms, 3 left arms backstroke
25 perfect backstroke
25 back build to a fast finish
(500)

Set 2
20 x 50 back w/ fins @ :10 rest
—>Work the walls. Get as far as you can underwater off each wall, then perfect backstroke technique
200 freestyle pull
(1200)

Set 3
1000 swim—>75 back, 25 fly or breast—>every 4th 25 (fly or breast) fast
(1000)

Set 4
6 x 150 pull @ :15 rest—>50 back, 50 free, 50 back
200 streamline flutter kick down, back scull on way back
(1100)

Set 5
Broken 200 backstroke fast—>swam as below:
100 @ :10 rest
50 @ :10 rest
25 @ :05 rest
25 @ :05 rest
—>Take allotted breaks and subtract :30 from total time at completion
(200)

Warm Down
200 easy

Total: 4,700

This Lysianassoid amphipod inhabits the waters near Elephant Island in the Antarctic. Like other tiny crustaceans, amphipods are a big source of food for larger creatures of the deep.

workout source here