Box Crab

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

Warm Up
500 swim

Set 1
10 x 200
—>#1-3 kick @ kb
—>#4-6 pull @ b
—>#7-10 swim @ b +10—>100 IM/100 free
(2000)

Main Set
30 x 100
—>First 10 @ b+40
—>Last 20 @ b+20
Holding the fastest pace possible WITHOUT FALLING OFF AT THE END (this means early on maintaining a manageable HR while still trying to hold a pace of b-10/15ish)
(3000)

Set 3
10 x 50 @ b +20
—> Odds no breath down, easy back
—>Evens scull down, swim back

Total: 6,000

Main set via

Like so many other sea creatures, the box crab is a master of disguise. In this case, the crustacean—which mostly keeps to the seabed—buries itself beneath the sand, with just its eyes protruding from the mucky depths. One of the most fascinating aspects of the box crab's life cycle is its mating habits, which literally redefine what it means to be swept off your feet. When the male box crab has found its mate, it grasps onto her with its claws and carries her around the sea floor until she molts her shell.