Swim - to - run
swim: 200 WU, 6 x 25 (easy, med, hard, hard, med, easy), 100 IM, 8 x 50 negative splits, 300 tempo
total - 1300 Y
run - 10 min warm up, 5 x hill repeat running, 10 min cool down
My HR during the sprints was 170-175
total: 1 hour, mostly with intensity.
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