Notes
At WL. Did 500 warm-up, then ST default set twice through (using flip turns and 2xcatch up drill), 1:30 rest, and then 300 yard tt. Another 1:20 rest, and then 12x100y on 2:00. Then straight into 100 yards kick, another ST default set (this time with one arm pull), and then 400 yards of side swimming drills and easy swimming.
Splits were:
Set 1: 2:40.84, 1:42.77, 48.82, 1:21.57, 57.72, 52.42, 1:22.42
Set 2: 2:34.01, 1:41.05, 48.49, 1:21.82, 52.23, 54.47, 1:19.27
Set 3: 5:09.77
Set 4: 1:45.75, 1:47.12, 1:46.04, 1:44.05, 1:45.00, 1:46.79, 1:46.07, 1:46.59, 1:46.52, 1:45.27, 1:46.70, 1:43.07
Set 5: 2:47.00, 1:50.20, 52.27, 1:24.77, 57.17, 1:02.48, 1:26.92