swimming 1:30:00 [4] 4.5 km (20:00 / km)
slept:7.5
Hard set today. 1km warm up then main set of: 8 x300m averaged 2:53, per 300 then 6x100- 50m hard 50 recovery averaged 31sec for my 50 hards . Then cool down of 200m . Swam really well, ahead of Liam. Maybe the chamber has helped.