Brittle Star

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 K/D/S IM order by 25
4 x 50 stroke—>drill down, swim back @ :15 rest
700

Main Set
4 x 50 stroke @ stroke base (aka sb—this will vary depending on which stroke you are doing and ability level)
2 x 100 free @ b +5
3 x 100 stroke FAST @ sb +15
2 x 100 free @ b +5
2 x 100 stroke FAST @ sb +15
2 x 100 free @ b +5
100 stroke FAST @ sb +15
1400

Warm Down
200 easy

TOTAL: 2,300

For the stroke on this set you can do IM if you’d prefer. To figure out your stroke base, do a 50 at a comfortable pace and add 10 seconds.

Closely related to starfish, brittle stars move briskly along the seafloor, thanks to long, slender arms. Their attractiveness can be attributed to their symmetry, with each arm protruding from a central disk.

Brittle stars are majestic and agile in their movement. They combine a graceful, snakelike quality with flexibility to pull themselves toward their intended direction.

They are also excellent multitaskers, with a five-jawed mouth and the ability to regenerate lost arms.