Caribbean Spiny Lobster

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

Warm Up
4 x 50 swim @ :20 rest
4 x 25 kick @ :15 rest
(300)

Set 1
500 swim
Just try to swim the entire distance without stopping. Pace yourself, maintain a steady speed, this is not for time, this is just intended to get you used to swimming an extended distance without taking a break.

Set 2
8 x 25 @ :15 rest
Odds catch-up drill, evens swim
Try to keep your stroke long, maintain your technique even though you may be tired.
(200)

Warm Down
100 easy

Total: 1,100