Notes
20 min warmup, 10x 40s hard/80s easy, 12x 40s hard/50s easy, 10x 40s hard/80s easy, 14x 40s hard/50s easy, 6x 5 min tempo effort with 1 min active recovery, cooldown to 8:40 AM. Got in the pool at 6:10, 3 min GU and bathroom break about 75 min in.