10' wu
fartlek 200: [20 firm / 10 light] x 10
23' cd

10' wu + 4x1000m/4:00r @22/24/26/28 + 10' cd.
3:46.5 @ 22
3:41.3 @ 24
3:36.4 @ 27
3:31.2 @ 28

6 x 20 sec/20 sec. rest. incl. start @ ~38
6 x 30 sec/30 sec. rest. Incl. start rating 20sec as above, then 10 sec -2 spm
6 x 45…

Warm up

interrupted 4x6min #2. died on last one. late night fartlek followed by early morning intervals probably not the smartest idea. :-/

interrupted 4x6min #1

warm up

Mini-fartlek:
7 x [40 easy strokes / 15 hard / 20 easy / 30 hard / 20 easy / 15 hard] rating 20/30 spm

2 x [5x2:00/2:00r row] with 5:00 rest @26spm #2

2 x [5x2:00/2:00r row] with 5:00 rest @26spm #1

Mean HR 130

cool down