African Basslet

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

Warm Up
300 warm-up (kick every fourth 25)

Set 1 (Main Set)
8×25 @ :10 rest-->odds: Tarzan Drill/Heads up, evens: Fist Drill
400 swim @ :20 rest --> no walls, turn at the “T”
4×75 @ :15 rest-->25 sprint, 50 smooth
(900)

Warm Down
4×50 pull @ :10 rest

Total: 1,400

The drills in the main set are intended to help you with your open water swimming. Tarzan drill/head up is good practice for sighting in open water. Remember to try to minimize the amount you raise your head and shoulders out of the water to avoid dropping your hips. Fist drill is great for working on your early catch. The 400 with no walls is good training for changing direction or starting from a dead stop/treading water in deep water, which you will most likely do at some point during the swim. And finally, the 25 sprint straight into the 50 smooth on the 75s are meant to simulate either the beginning of the race, or having to pass someone or get around a group. 

The African basslet is a coral reef fish found along the eastern coast of Africa and throughout Southeast Asia. It’s a shy fish that likes to lurk in the coral. If you do manage to see one it will most likely be in captivity, as these fish are super popular in home aquariums.