Main part of work out was 6 X 50 metre timed, supposed to be at 70% and then another drill followed by 4 X 50 metre times. All were between 43 and 46 seconds, last four were 44 or 45 s. Couldn't kick hard because :
Did some flutter kick only drills aside from that and calves were cramping and killing me to the point where I had to whip-kick. Need to work on avoiding that ...