Workout #8

A short one for today. This is a perfect one for building some higher heart rate efforts while sustaining it. Really check your effort output for each round. The last three rounds should be an all out effort. 

Warm-up

300 choice (mix this up with kick, pull, drills, swimming - just keep moving)

Main

18x50s Free

1x50 rest less then 10 seconds (70% effort)
2x50 rest 15 seconds

2 x (1x50 rest for 5 seconds (80% effort) | 2x50s rest for 15 seconds)
3 x (1x50 rest for 5 seconds (100% effort) | 2x50s rest for 15 seconds)  

Warm-down

200 easy