Swim (am)

Warm up -
2*100m east freestyle (20 secs rest)

Build up -
6 x (1 x 50m single arm with fins[6 left, 6 right, 6 full stroke], 10 secs rest, 1x 50m streamline kicking with fins)

Main Set
12 x 100m freestyle (20 secs rest) steady pace, not an effort

1:37
1:40
1:42
1:41
1:43
1:40
1:40
1:40
1:42
1:42
1:40
1:38

Warm down
2 x (1 x 50m freestyle push & glide, 15 sec rest, 1 x 50m easy freestyle)

Total distance = 2.2k

Trying to concentrate on hip rotation.

Weight = 13st 1 lb