Regal Tang

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Warm Up
200 swim
4 x 50 drill/swim by 25 @ :15 rest (drill - one arm fly, alt R / L by 50)
4 x 50 fly/free by 25 @ :15 rest
(600)

Main Set
3x through:
(Choose A, B, or C depending on your butterfly-specific endurance)
                Option A:
                1 fly / 1 free
                2 fly / 1 free
                3 fly / 1 free
                175 smooth

                Option B:
                2 fly / 1 free
                3 fly / 1 free
                5 fly / 1 free
                175 smooth

                Option C:
                3 fly / 1 free
                5 fly / 1 free
                7 fly / 1 free
                200 smooth

*All Fly are strong (90% effort) @ :25
**All Free easy @ :40
***Easy swim before you begin next round

Option A – 1200 total
Option B – 1500 total
Option C – 1950 total

Warm Down
200 easy

Total:
2,000 (Option A)
2,300 (Option B)
2,750 (Option C)

main set via

Though the fish's scientific name is paracanthurus hepatus, it's also known as Pacific blue tang, royal blue tang, hippo tang, and palette surgeonfish, among other things. Blue tangs eat nothing but algae, and they’re instrumental in keeping the algae levels on coral down to a manageable level. Without the blue tang there to eat their fill, algae could overgrow and suffocate the reefs. The regal tang has poisonous flesh. Eating it may cause ciguatera, a foodborne illness passed on by certain reef fish that have toxins in its flesh. And while Dory may seem sweet in the movie, but the real-life Dory can (and will) cut you. The blue tang has a sharp spine that can stand erect as a means of self-defense. Because of this sharp, scalpel-looking spine, the blue tang is part of a family of fish known as “surgeonfish.”