London Fields Swim

Jog along canal from flat (13 mins)

13.00
w/up - 300 fr 200 alt 50 bk 50 drill
Main Set - 10*200 Fr with 10 sec bt
?
3.07
3.08
3.05
3.10   Got a little bored by this point so did the next 5 with 50 hard in it

3.05 (4th 50 hd)
3.06 (3rd 50 hd)
3.03 (2ndt 50 hd)
3.03 (1st 50 hd)
3.03 (2nd & 4th hd)   Much better with the 50's to focus on. Quite a way off what I was doing 6 months ago & was shocked that arms & legs felt tired.

Pushed the run back along the canal more, legs felt they had done something but felt good.
LF exit to Roman Road bridge = 11.59 mins

Crummock Water 1km swim & 5km run

Easy 1km ≈ wet-suited (&booted) swim, predominantly spent enjoying the views. Second swim in 5 months so shoulders needed waking up.  Became slightly fresh towards the end in hands, forearms, toes & calves.

Ran the undulating 5km back to Whinfell Hall, felt really good, 25.42 from waterside to door.