Notes
500 mts wu, 1-50, 1-100, 1-150, 1-200, 1-150, 1-100, 1-50 all w 30 secs rest, after the last one I took 1 min rest and did 500 mts cd ... I spent 40 min +/- at the pool, no garmin but focus on my kick and speed during my intervals, pretty hard amd fun workout