Little Auk

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

Warm Up
300 swim, 200 kick, 200 pull, 300 K/D/S by 25 IM order
(1000)

Set 1
6 x 25 swim @ :30 FAST
4 x 100 swim @ b
6 x 25 swim 80% effort @ :30
2 x 100 @ b FAST
6 x 25 swim 70% effort @ :30
4 x 100 swim @ b
6 x 25 swim FAST @ :30
(1600)

Warm Down
6 x 50 @ :15 rest, odds free evens choice

Total: 2,900

Aka “sea doves”, these tiny (7 inch long) nordic seabirds have colonies that sometimes number in the millions. They are extremely fast, able to fly over 40 mph, and can dive up to 30 meters.