Boxfish

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

Warm Up
300 swim
200 kick
300
—> 2x: 25 kick (no board), 25 R arm, 25 kick (no board) 25 L arm, 50 distance per stroke
4 x 50 @ :15 rest
—>2x through: build up, build down, easy, fast
1,000

Main Set
3x through:
4 x 50 descend @ b+15
—>descend by :02 each 50, to 95% effort
2 x 100 @ b +15
—>#1 hold b -10, #2 hold b -15
200 descend to fast
1:00 rest
4 x 50 kick @ kb, descend 1-4
300 pull
:30 rest
3,300

Warm Down
200 easy (throw some kick in there)

TOTAL: 4,500

The squarest fish in the world, the Boxfish uses it’s fins and tail to maneuver in and out of coral reefs. By opening, closing and turning its tail fin, the boxfish can “control the unstable system that is the body” — leaning into some turns and course-correcting others, depending on where it wants to go. In 2005 Mercedes-Benz modeled a car, the Bionic, after the Boxfish.