Very hard no rest neg splits through out pleased At mo 11th out of 152 overall 1st out of 10 in Age group

Nearly hit spms down on distance slow on 16 s

Easy 1k warm down no straps core

Good sprint and neg splits through out Started upping it with 2k to go 142 ave HR 159 Rate restricted

Cardio and spm restricted kept under 136 HR and 22 spm.

Pleased vv hard thought my heart was going explode nearly neg splits 101 out of 1192 overall ..7th out of 92 in age group

1k warm up no straps power 5s on 200m

Good distance Conc on power not spm on Arms and hip swing reps Didn't hit any spms but felt good

Easy warm down core no straps HR watch

Hard work but felt good . Very tiring good sprint on last one touched 1.49 ..15th overall out of 149.....1st out of 13 in my age gro…

Easy 1k warm up no straps

Abit all over the place tired and stiff from yesterday distance down but nearly hit spms

Easy 1k warm down no straps core

On it went well neg splits through out pleased good sprint at end touched 1.54 Spm good 23 ave

Cardio and spm restricted concentrating on form and stroke length/ warm down

Went well neg splits but had to dig in on 1500 and 1000m s to get split down ..113th out of 909 overall ..9th out of 79 in age group

Easy 1k warm up no straps gradually ramping up intensity and power with same spm

Not bad strict on Arms only no bent knees good on hip swing and good power on 24s spm nearly hit spms

Warm down core no straps

Started off sensible and gradually ramping it up neg splits and touched 1.47 on last 1k

Not bad.... legs tired from yesterday nearly hit spms