Notes
800 warmup alternate free and backstroke (so much backstroke really made some of the smaller muscles in my arms burn!)
800 tempo where you look at your 600 split and try to beat it next rep (did 600 in something a little under 9, like 8:50 or so
1.5min rest
600 tempo where you look at your 400 split (was tired, hit it in 6min exactly)
1.5min rest
400 tempo where you look at your 200 split (hit 2:57 for 200 and 6:04 for the 400)
1.5min rest
200 fast - I think I hit it in 2:50ish? maybe a little quicker
100 easy
12x50 on 1min in IM order. I could only do the first 50 of fly so then I switched to free.
50fly on 47
50 backs on roughly 47
50 breast on roughly 45
50 free on roughly 40
then 100 cooldown!
shorter on yardage but an older man named Jay in the lane over from me put me through the paces - he's quick and beat me overall!
as I tried to sleep later at night my heart was constant at around 70bpm. It was very weird. Holding my breath wouldn't slow it which tells me that something is wrong.