Cushion Star

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

Warm Up
2 x 50 swim
100 kick with board
Take as much rest as you need

Set 1
8 x 50 @ :20-30 rest
-->Your choice on the rest. I recommend start at :30 rest the first time you do this set, and as you get more comfortable in the water bring it down to :20 rest. Once that is comfortable, begin to do the set on a base (take your average time that you hold on the 50s and add 10 seconds.) Using your base will force you to maintain a more steady pace and will more quickly improve your cardiovascular capacity.

Warm Down
100 easy

Total: 700

This workout is designed for people still very new to swimming. Feel free to return to this set as you become more comfortable in the water.

Juveniles look like typical sea stars, but as the cushion star grows, it becomes more inflated and the arms grow together, eventually reaching a point where they are almost no longer discernible. They feed like typical starfish, by inverting their entire stomach through their mouth.