Notes
400 mts wu @ 7:51, 1 min rest, 6 x 100 w 24 secs avg rest, 50 secs rest, 6 x 100 w 13 secs avg rest, 38 secs rest, 500 mts cd @ 11:19, first 6 intervals killed me! 1:42, 1:42, 1:44, 1:45, 1:41 and 1:39, next 6 felt good, 1:58, 1:58, 1:58, 1:55, 1:56 and 1:57, great workout!! total time in the pool 46:37, swim time 41:04...