warm up: 600m f/s (freestyle), 600 pull
main: 7x 200m repeating on 3:15. swam them all in 2:55 - 2:58.
16x 25m repeating on 30seconds. Some I did in sub 20seconds.
warm down: 200m.
Effort run session comprising 10x 400m. Aim was to do all of them as near to 80seconds as possible and certainly sub 85s for all of them. Achieved that for at least 6 of the efforts, though was that tired at the ends of them it sometimes took two or three attempts to press the button on the watch. You can see the splits on the attached graphic. The heart rate curve is nice and smooth and pretty consistent. You'll note that the first effort was the slowest and correspondingly has the lowest heart rate peak. You'll see that the pulse drops nicely between efforts though after each effort doesn't go quite as low as the previous one.17 mile run for tomorrow. Best I crack on with plotting a route.
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