Notes: Rest periods should be about 1:1. I chose :25 rest periods per 100m. The plan was to take it easy as I am still battling a virus, but as I got into the back half of this workout I was feeling good and chose to push the pace. Chose a lighter drag (103) for this workout, but was very happy with the splits from 500m until the end of this workout.
|
Distance
|
Time
|
Cal/Hour
|
Rest
|
|
100
|
:22.6
|
1134
|
0:25
|
|
200
|
:47.6
|
1014
|
0:50
|
|
300
|
1:09.9
|
1061
|
1:15
|
|
400
|
1:33.8
|
1047
|
1:40
|
|
500
|
1:54.5
|
1102
|
2:05
|
|
400
|
1:32.0
|
1092
|
1:40
|
|
300
|
1:07.3
|
1153
|
1:15
|
|
200
|
:43.9
|
1211
|
0:50
|
|
100
|
:21.1
|
1325
|
Done!
|
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