300 warm up- did a length backstroke again, I think!
600: 400 m- hard every 4th lap, 200 m- hard each 3rd and 4th lap
150m kick
3 x 100 m hypoxic, breathing every 5
4 x 50 on 40 s
200m cooldown
Quick little jaunt with Graeme on the Front of the Wirral. Yay, nice weather and the sea. Lots of wind turbines on the horizon, but there was a horizon! And sand dunes- would have been fun in these bits to orienteer!