Sea Wasp
Don't forget to reference these helpful links as needed: The Basics, Glossary, How To Read a Workout, Pacing Table.
Warm Up
200 swim
4 x 50 fly drill/free swim by 25 @ :15 rest
300 25 fly kick/50 free swim
(700)
Set 1
8 x 50 choice of stroke @ :10 rest
Odds build to fast, evens easy
(400)
Set 2 (Main Set)
5 x 75 @ :20 rest
#1: 25 fly, 50 free
#2: 50 fly, 25 free
#3: 75 fly
#4: 50 fly, 25 free
#5: 25 fly, 50 free
25 easy
(400)
The goal of the above set is to just do all of the fly LEGALLY. If there is no way you can do the whole set, feel free to use fins.
Set 3
200 pull @ :15 rest
200 kick @ :15 rest
100 pull @ :15 reset
100 kick
(600)
Warm Down
200 easy —> drill down, swim back by 25
Total: 2,300
Chironex fleckeri, commonly known as the sea wasp, is a species of extremely venomous box jellyfish found in coastal waters from northern Australia and New Guinea north to the Philippines and Vietnam. It has been known, in extreme cases, to kill people in as few as three minutes.