Notes
Brutal pool workout, set a record for speed on my Garmin (42 sec/100). Drank a lot of coffee and lifted heavy beforehand. 9 minute warm up including 2 strides + 2 sprints, 6x1 minute hard w/2 minute rests, except for between 5 and 6 (58 seconds). 3 minutes moderate, 5 minutes HARD, 2 minutes moderate, 3 minutes HARD, ~8 minute cool down including more sprints and strides.
Average HR over 180 according to my Garmin.
Evisceration. Sweating in the pool and afterward.