Christmas Tree Worm

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

Warm Up
100 choice

Set 1
ALL PULL (with buoy, your choice of paddles, BREATHING EVERY 3 (if you can))
25 @ :10 rest
50 @ :10 rest
75 @ :10 rest
100 pull STRONG
(Extra 1 min rest)
100 @ :15 rest
75 @ :10 rest
50 @ :10 rest
25 @ :10 rest
(500)
On this set, really try to focus on your catch, keeping your elbow up, and rotating from your hips.

Set 2
8 x 25 @ :15 rest —>odds easy, evens FAST
Try to remember how your catch felt on the pull set and try to maintain that technique, even on the fast 25s as you get tired.

Warm Down
100 easy

Total: 900

Scientists found this strange creature at the Great Barrier Reef's Lizard Island and named it, aptly, the Christmas tree worm. One better might have been "fake plastic Christmas tree worm," but it's still a pretty good name. (Scientists also refer to it as Spirobranchus giganteus). The spiral "branches" are actually the worm's breathing and feeding apparatus. The worm itself lives in a tube, and it can withdraw its tree-like crowns if threatened.