Yesterday afternoon I got into the pool for another longer run. I did the same pattern as last Sunday. One “mile” easy followed by one “mile” with ladder intervals of 1 lap, 2 laps, 3 laps, 4 laps, 5 laps, 5 laps, 4 laps, 3 laps, 2 laps, 1 laps.  There was only a 1 lap recovery between each lap. I did 4 repeats of all the above and then closed with a one “mile” recovery.

9 “miles” total!