Got back in the pool today for the first time in three weeks. James, the new fast guy from the UK, had managed to get food poisoning which had left him bed-ridden and unable to eat for almost the last two weeks, which was a blessing in disguise for me as he’s now the same speed as me (for the moment anyway).

400 warm up
2 * {
    100 Single Arm FS
    100 Catch
    100 Single Arm BF
    100 Free/Back }
2 * 400 FS on 6:15 (5:45)
3 * 200 FS on 3:15 (2:50)
100 warm down
Total: 2700m

S: 2700m