Smooth Trunkfish

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

Warm Up
500 choice

Set 1
12 x 50
4x through:
50 kick @ b+20
50 drill @ b+20
50 swim @ b+20
IM order.
600

Main Set
3x through:
25 fly
50 fly
50 fly/25 back
50 fly/50 back
50 fly/50 back/25 breast
50 fly/50 back/50 breast
50 fly/50 back/50 breast/25 free
200 IM FAST
100 easy
BASES:
Round 1: @b +10
Round 2: @b +15
Round 3: @b +20
Adjust bases as you need to, you should be able to make each round with the base getting progressively easier. Get your time on the 200 IMs, goal is to go strong on entire set.
3,000

Warm Down
8 x 50 kick down, swim back @ :20 rest

TOTAL: 4,500

main set via USAA Favorite Swim Sets

As with most things in nature humans perceive to be beautiful, the trunkfish is extremely toxic, producing a toxin called ostracitoxin. Because of the heavy, armored scales that are characteristic of the boxfish family, all fish belonging to this family are limited to slow movement. They make up for this fact, however, with their ability to secrete poison in to the surrounding water.

Unlike the lionfish, which use syringe-like spines to “inject” venom, the poison of the trunkfish is released into the surrounding water. the poison of the trunkfish is released into the surrounding water. This makes all trunkfish difficult to keep in aquariums because when under stress they will continue to release poison, potentially killing all organisms in a tank, including themselves, due to the inability of the poison to diffuse in such a small space. Despite this, however, trunkfish are edible and are marketed in many parts of the world.