It was a bit of a Billy No Mates session, as I slid into the pool between the head up breaststrokers and the Big Splash loyalty card Klatch. Because It was only me I could do what I wanted, not surprising then it contained a fair bit of pull and a bit of drilling and no IMs.
I covered the 3k in less than an hour and got out feeling very virtuous, here's how I did it.
800 Warm up
4 x 400 free @ 6.50 pull breathing every 6 strokes (3 arm cycles) for the 1st 200 and every 4 strokes for the last 200.
400 free drill
200 swim down