28th September (pm) - Swim

400m w/up

2 x 50m (25 right arm only, 25m build)
2 x 50m (25 left arm only, 25m build)

1 x 400m - 6:53
1 x 150m - 2:40
1 x 200m - 3:33
1 x 400m - 6:59
2 x 100m - 1:42, 1:40
15 secs rest between above sets

100m w/down

Total distance - 2050m

Longest i have swum in a long time, injury felt ok although did not like the drills as put it under too much stress. Need to work on building endurance

Did 15 mins strength/conditioning after as well