Wow what a relief. To celebrate I entered 7 events including the 400 medley and the 50 back. (you can tell I'm thinking about my decathlon total can't you?) and I've never swam a backstroke event at the Nationals before so that'll be novel.
I thought I'd better get some training in so I tripped off to the public masters session at Stanley this evening and even arrived on time and on the right day (Thursday). EMSC 1.0 offered me the choice of 150's on 3:20 or 200's on 3:20. Emboldened by Sunday's session I opted for the 200s and stepped up for the 3:20 turn around time.
It was hard work holding the sub 3mins time but I was fairly pleased with the results, not great but I guess this is all about the direction of travel.
200 warm up
3 x 200 @ 3:20 (1:57, 1:55, 1:53)
3 x 100 @ 2:00
3 x 200 @ 3:20 (1:55, 1:55, 1:59)
3 x 100 @ 2:00 50 hard 50 easy
3 x 100 @ 2:00 25 hard 75 easy
200 swim down