Beware the arrival of the Fitness Frog and the Endless Blog

Took it easy this week, (as if I'd planned it!) because of the imminent arrival of the fitness frog and my annual attempt to swim every day next month (and as if that wasn't enough there's 29 days in February this year)

A little bit of joshing at the swimmers who turned up today after ducking the T 30 last week, amazingly new guy Vi turned up again after his baptism of fire last week and even enquired about how he paid! (good grief keen and with money!)

10 x 100 @ 1.50 25 swim, 50 catch up, 25 swim (long & strong)
4 x 400 @ 7 mins
no 1 dps
no 2 count strokes
no 3 drop 1 stroke per length
no 4 drop 1 stroke per length from no 3
4 x 200 @ 3.40
no 1 slow  3.20
no 2 steady  3.12
no 3 100 hard 100 steady  3.07
no 4 hard  2.55
6 x 50's @ 65 IM changeover
4 x 50's @ 55 free
100 swim down
4000 total