time approx - was slightly less I think.

Steady state

4*2000m 5r s26
1:52.4 s25
1:52.4 s26
1:52.3 s27
1:51.9 s28
arguably cheating a bit with the creeping high stroke rate…

rest metres

8*500m 3.30r s32
1.8s split improvement in a month!
1:43.8
1:43.8
1:43.7
1:43.8
1:43.8
1:43.7
1:43.0
…

rest metres

5*1500m
1:52.4 s25
1:52.3 s25
1:52.4 s25
1:52.2 s26
1:48.3 s26

rest metres

4*1000m 5r
1:45.9 s29
1:45.9 s29
1:45.7 s30
1:44.5 s32

rest metres

Steady state

3000m 1:52.8
2500m 1:52.9
2000m 1:52.2
5r

Nice to get under 2:00 split. Did last 500m at 1:45 split so I probably had lots more in the tank.

cool down/ steady-state

warm-up

PetePlan Pyramid
250m 1:44.0 s30
500m 1:43.9 s29
750m 1:44.0 s30
1000m 1:43.9 s31
750m 1:44.0 s32
500m 1:41.5 s34…

4*2000m 5r
1:52.0 s26
1:52.1 s27
1:54.7 s26
1:55.6 s27
was aiming for 1:52.0 but couldn't hold it

rest metres

2 glasses of prosecco beforehand

8*500m 3.30r
1:46.0 s30
1:45.8 s30
1:46.7 s30
1:46.3 s30
1:44.2 s32
1:43.9 s32
1:41.6 s34
Just needed to…

rest and warm-up metres