4 x (125/100/75)
Warm Up (900)
- 6 x 75 on :60
- 6 x 50 on :50
- - 2 kick, 2 dr/sw, 2 sw
- 150 easy
Pre-Set (300)
- 8 x 25 on :40 - 15m blast with fins
- 100 easy
Main Set (2,000)
- 4x —
- 125 on 1:45
- 100 on 1:30
- 75 on :60
- 200 on 3:00 - easy
- Rd. 1: 1:13.2 / 57.6 / 40.3
- Rd. 2: 1:11.2 / 54.9 / 40.4
- Rd. 3: 1:07.9 / 53.0 / 38.6
- Rd. 4: 1:06.3 / 51.4 / 37.3
Warm Down (350)
- 6 x 50 on :50 - Kick with fins
- 50 easy
Starting to feel better these last few days. Start @ about Pink effort work my way to Blue. Probably overdid the pace though.