Notes
Fartlek Workout:
5 minute warmup
3x(4 min moderate, 1 min hard)
2 minutes rest
5x(2 minutes hard, 2 minutes easy)
2 minutes rest
5x (4 min moderate, 1 minute hard)
5 minute cooldown
easy HR was 120-140
Moderate HR was 140-150
Hard HR was 170-180
*these are in pool HR so rule of thumb is add 10%.
Back felt good after; but is bothering me when sitting down.
I am counting 10 minutes of pool running as one mile.