Warm-up: 200m finger drag, 150m high elbow w/ soft entry
4x 400m - 30secs break (we took closer to 45secs usually)
I was second for the first two sets, then took over lead, although it's much harder when you're not drafting someone, haha. It's pretty much confirmed that I need a good 1km to warm up my lungs and get stronger.
4x [50m on 1:20 / 50m on
1:15 /
50m on
1:10]
Started out around 0:55, then migrated up to 1:03 or so, then evened out at 1:00 for a long while, and finished closer to 0:55 again. Pretty good!
Also really focused on catching. Pulling with my arms bent was really awkward, but I'll get it.
--Distance: 2,550m
--Duration: 70mins
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