Banded Butterfly Fish

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

Warm Up
4 x 10 jumps off ground, exhaling underwater, inhaling above water
4 x 25 swim --> rest as much as you need on each wall
2 x 25 kick with a kickboard

Set 1
2 x 100 @ :45 rest
-->try not to stop on the walls, you want to try to do these 100s straight through. If you need more than 45 sec rest in between each 100 take it.
2 x 25 kick no kickboard @ :20 rest
4 x 25 swim --> as much rest as you need on each wall

Total: 500