1000 - 20 x 50 odds kick with board on 1:15, evens pull with buoy and paddles on :45
1000 - easy even pace. Heart rate should not go above 130
Took heart rate at end and it was 146 (too high!). Did the set in 15:25. My upper lats and deltoids were tight (probably from last nights tough sprinting sets) and I couldn't really get in the "zone". But I really made a conscious effort to slow down, do long strokes, concentrate on even and relaxed breathing, but I think I still pushed it harder than I should have.
800 - 16 x 50 odds 6-3-6 drill on 1:00, evens 8-1-8 drill on 1:00
200- 4 x 25 warm down