Blue-winged Olives
Baetis
Tiny Baetis mayflies are perhaps the most commonly encountered and imitated by anglers on all American trout streams due to their great abundance, widespread distribution, and trout-friendly emergence habits.
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Nymphs of this species were fairly common in late-winter kick net samples from the upper Yakima River. Although I could not find a key to species of Zapada nymphs, a revision of the Nemouridae family by Baumann (1975) includes the following helpful sentence: "2 cervical gills on each side of midline, 1 arising inside and 1 outside of lateral cervical sclerites, usually single and elongate, sometimes constricted but with 3 or 4 branches arising beyond gill base in Zapada cinctipes." This specimen clearly has the branches and is within the range of that species.
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I collected this pupa and several like it from the same stream and on the same day as this larva. I suspect they're the same species. Every pupa I collected was in a brown casing like the one shown in one of the pictures below. I cut this pupa out of its case after a picture so you can see more details. It is close to but not fully developed.