200 warm up (50m technique, on side, six kicks, roll to other side)
4 x 25m Max! on 3 min.
4 x 25 Max! on 2 min.
4 x 25 Max! on 3 min
2 x 50 Max! on 2 min.
4 x 50 Max! on 2.5 min.
4 x 50 Max! on 3 min.
5 x 100m on 3 min. Moderate.
150m warmdown
Time: 63 min. Heart rate near 160 and needed all the time intervals to get it down to 120-130 before repeats. No irregularity or arrhythmias. Just the super pounding today.
