Here's the deal:
- 250 yd freestyle warmup (~ 4:43)
- 6 X 50 yd sprints (85-90% max) in about 40-48 s each (slower at the end) with about 60 s between each
- 250 yd freestyle cooldown (~ 5:00)
Total time about 22 minutes and nothing left in the tank.
Later on, after some more work at the University and child shuffling back home,
I made a sweet Primal dinner (ham and red onion hash with 2 eggs sunny side on top with a mixed greens, 6 year old cheddar, walnuts, cranberries, balsamic vinegar and olive oil salad) with similarly Primal dinner for the SO (ham and salad, no eggs). Yummy. Here's the evidence.
Then, on a roll, I rendered some bacon grease
from some smoked bacon purchased at the Grapevine Deli in St. Albert, a great local shop. It went well. I strained the grease through a coffee filter into a jar. Excellent, clear, yummy!
Just to round it all out, the dogs and I went for a 45 minute bedtime stroll.