Alternating

Trying to find something different, today I alternated 400m sets with 50m sprints (1 min rest between):

200m WU
50m 0:50
400m 7:45
50m 0:50
400m 7:56
50m 0:51
400m ?8:05-8:10 (watch buttons klutzfest)
50m 0:53
200m CD

I set my watch up for intervals at 1:05 (basing that on last week's performance, i.e. >1 min per 50m) and then just noted the time left at the end of whatever I was doing. However, the beep went after about 3/4 of a length on the last 400m so I must have left it going after the sprint - duh. It was noticeable that on the first two 400m I was getting further along each time the beep went, i.e. 1:05 was enough for me to do 2 lengths and a bit. On the third the size of the "bit" was much smaller most of the time and I was in more or less the same place when it went! Only on the last 2-4 lengths did I open out a bit. I've guesstimated at 7 full intervals plus about 20s before and 15s after.

First 400m was good, smooth and controlled and feeling powerful. Second was OK but definitely felt harder, I had to concentrate to maintain form. Third was getting very tough - aside from the confusion about the time, my arms were feeling pretty weak. The last 50m sprint left them feeling like noodles. Still - must have worked hard, and the times didn't fall off too badly considering.