Munnopis Isopod

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

Warm Up
300 swim
300 IM D/K/S by 25
200 kick
800

Main Set
4 x 100 free descend 1-4 to fast @ b +5
1:00 rest
400 SOLID EFFORT (should be holding at least b -5 per 100)
1:00 rest
8 x 50 @ b, descend 2-2-2-2
1:00 rest
400 SOLID EFFORT (same as above)
1:00 rest
4 x 100 kick @ kb
:30 rest
4 x 100 HOLDING YOUR BEST AVERAGE @ b +10 (want to see like averaging b -10 at least)
1:00 rest
12 x 75 swim @ b +10
—>4x through: 75 build, 75 easy, 75 strong-ish (like 75-80%)
3,300

Warm Down
100 easy

TOTAL: 4,200

A virus? An alien? Nope. It's a Munnopsis isopod crustacean, and even scientists haven't figured out more than that about this deep Southern Ocean denizen, yet. Isopods are ancient creatures (they've been on Earth, in one form or another, for 300 million years or so) with no backbones that have seven pairs of legs. On land, you might be familiar with their cousin, the pill bug.