1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.
Not all out today, though. Maybe 80-90%
Map views:
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Interval details:
Workout 1, 6:40 AM - 6:57 AM, 2746 m (show rest intervals) (View Summary Chart) (Download Summary CSV)
| # | Type | Start | Time | Dist (m) | Speed (m/s) | Pace (/500m) | Strokes | Avg Rate | Chart | Detail CSV |
| 1 | Time | 6:40 AM | 1:00.0 | 180 | 3.00 | 2:46.7 | 24 | 24.0 | view | download |
| 2 | Time | 6:42 AM | 1:00.0 | 185 | 3.08 | 2:42.2 | 25 | 25.0 | view | download |
| 3 | Time | 6:44 AM | 1:00.0 | 184 | 3.07 | 2:43.0 | 26 | 26.0 | view | download |
| 4 | Time | 6:46 AM | 1:00.0 | 186 | 3.10 | 2:41.3 | 26 | 26.0 | view | download |
| 5 | Time | 6:47 AM | 1:00.0 | 188 | 3.13 | 2:39.6 | 26 | 26.0 | view | download |
| 6 | Time | 6:48 AM | 1:00.0 | 182 | 3.03 | 2:44.8 | 26 | 26.0 | view | download |
| 7 | Time | 6:50 AM | 1:00.0 | 193 | 3.22 | 2:35.4 | 27 | 27.0 | view | download |
| 8 | Time | 6:51 AM | 1:00.0 | 193 | 3.22 | 2:35.4 | 27 | 27.0 | view | download |
| 9 | Time | 6:52 AM | 1:00.0 | 176 | 2.93 | 2:50.5 | 26 | 26.0 | view | download |
| 10 | Time | 6:54 AM | 1:00.0 | 190 | 3.17 | 2:37.9 | 26 | 26.0 | view | download |
| 11 | Time | 6:56 AM | 1:00.0 | 195 | 3.25 | 2:33.9 | 27 | 27.0 | view | download |
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