Notes
500 easy (8:58)
4 x 25 fast, 30 sec RI (21, 22, 21, 21)
4 x 50 fast, 30 sec RI (46, 46, 46, 46)
4 x 75 fast, 30 sec RI (1:14, 1:12, 1:12, 1:12)
4 x 100 fast, 30 sec RI (1:40, 1:39, 1:38, 1:35,)
500 easy (9:16)
Probably had to much coffee, crushed the workout, pretty sure I started passing out on the last 100.