Bobbit Worm

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

Warmup
500 swim
200 kick
300 pull (breathe once every five strokes)
(1000)

Set 1
10x100 @ 1:30, freestyle/backstroke by 50 (if base is too fast, try 1:45—>this is meant to be challenging)
(1000)

Set 2
4x400 @ 15 seconds rest, descending:
No. 1 @ 70 percent effort
No. 2 @ 80 percent effort
No. 3 @ 90 percent effort
No. 4 @ 95 percent effort
In addition to descending by 400, try to negative split each 400 to work on pacing
(1600)

Set 3
300 easy pull—>breathe 3/5/7 by 100

Set 4
4x50 @ :40, sprint
(200)

Warm Down
400 easy swim

Total: 4,500

Workout via—>visit website for additional instruction on how to do workout

The bobbit worm is an aquatic predatory polychaete worm dwelling at the ocean floor. An ambush predator, the sea worm buries its long body into an ocean bed composed of gravel, mud, or corals. Once it finds its hiding place, it waits for a stimulus to one of its five antennae, attacking when it senses prey. This killer sea worm is armed with sharp teeth. It is known to attack with such speed that its prey is sometimes sliced in half. The bobbit worms hunt for food, and is therefore carnivorous. The bobbit worm is found in warmer oceans around the world, including the Indo-Pacific and Atlantic