Clown Frogfish

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

Warm Up
200 swim
300 kick/drill/swim IM order by 25
500

Set 1
2x through:
4 x 50 stroke @ b+15
100 IM STRONG @ b+15
50 easy @ b+20
Straight into next round
700

Set 2
3x through:
2 x 50 kick @ kb
75 build @ b+5
75 FAST (get your time) @ b
50 easy @ b+20
900

Warm Down
200 easy

TOTAL: 2,300

aka The Warty Frogfish or Wartface Frogfish (sorry, dude) these Frogfish are masters at camouflage and will change to match their surroundings. They lure their prey with a stalk between their eyes that copies the movements of its prey.

Most fish use pectoral fins for maneuvering or for propulsion, but in frogfish, pectoral fins are modified into arm-like limbs, which allow these little predators to crawl around and perch themselves among reef rocks, sponges and coral in the Pacific and Indian oceans.

Once in position, with their dazzling blend of warts, bumps and abstract color patterns, warty frogfish blend into the the colorful reef background and begin to stalk their prey.

Frogfishes have one more trick up its sleeve — jet propulsion. Most fish breath by pushing water in through their mouth, letting that water pass over their gills so they can absorb the oxygen in the water, and then expelling that water out their gill openings. This is the familiar half-moon-shaped slit you see behind most fish heads. In frogfishes, these openings are reduced to a pair of tiny holes, so that the breathing movements of the fish are kept hidden and with as little movement as possible, But frogfish can also utilize these small gill openings for very rudimentary jet propulsion