Pycnogonid Sea Spider

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

Warm Up
200 swim your choice

Set 1
8 x 50 —> 25 normal swim, 25 head up @ :15 rest
(400)

Set 2
2 x 250 @ b +10
#1: 25 breathing every 6, 50 breathing every 5, 75 breathing every 4, 100 breathing every 3
#2: Breathing every 4—>ALWAYS BREATH TO THE SAME SIDE OF THE POOL (so half of the laps will be breathing to your dominant side, the other half to your weaker side)
(500)

Set 3
8 x 50 @ b +10—> sighting every 3rd or 4th stroke (pick a spot at the end of each length of the pool, when you sight make sure you see that object before you put your face back in the water)
(400)

Set 4
2 x 150 freestyle @ :15 rest—> every 6th stroke take 2 strokes of breaststroke (to get used to switching back and forth between free and breast)
(300)

Warm Down
200 easy

Total: 2,000

The above is a picture of an Antarctic male pycnogonid spider bearing its own eggs. Sea spiders are found all over the world, though the largest are those in Antarctica, which can grow to over two feet in length.