- 200m swim warm-up, 60s rest
- 4x [200m swim + 30s rest, 3x 100m with fins + 30s rest, 4x 50m pull + 20s rest, 60s rest]
- 50m swim down
Monday on camp:-
...where I did an accidental extra 100m with fins in the 3rd repeat of the main set. And I don't know what the last couple of minutes in the trace was, but if you cut it out from the total time for the session is 01:09:10. (total distance 3.1km)
Today, by myself, with no-one watching and no-one with whom to sort-of compete a bit:-
Where I missed a 50m pull in the 1st repeat of the main set, but added it in to the 4th repeat to make it up and then did a couple of 50m swim downs. Total time for the session, 01:09:22 (total distance 3.1km)
Much higher effort today, same distance overall and 12s slower. That, to me, says my technique was right off today :o/ I dunno. Maybe the rest intervals were different and I rested more today. Hard to tell from the trace.