30th September (pm) - Swim

workout from book - E(Form) 5 shortened though
w/up
2 x 300m (100 free, 100 kick, 100 finger scrapes/catch up)
100m free

Main set
8 x 50m (Odd - distance per stroke, even - build)
3 x (150,100,50)
1st round RI (:15,:10,:05) - 2:24, 1:38, :48
2nd round RI (:20.:15:,10) - 2:29, 1:43, :48
3rd round (:25,:20,:15) - 2:30, 1:39 :48

W/down
200m

Kick was sore on back but need to start doing this to strengthen

Total Distance = 2.2k