Fri 20th - Swim

6.30am swim @ Maindy, managed to get up ok despite a late night.

WU
200 FC easy
4 x 50FC on 60secs

Main (using paddles)
3 x 5 x 100FC on 2min 1st set, 1:55 2nd , 1:50 3rd
mostly coming in on 1:35, harder to tell in 2nd & 3rd set due to odd time intervals

WD
400FC easy

2300m