400m Warm up
10 x 100m on 25sec recovery at race pace
100m Cool down
I found this tough. A bit of inertia in the arms, so it was good to get them moving again. Bret Sutton the triathlon coach guru thinks we should be doing 40 x 100m sessions. So I hope to be adding a few more sets as the weeks go by. Today I focused on my hand entering the water before my elbow, i've not really looked at that aspect before. It seemed to help.
I did some research around this yesterday. Apparently it takes 3days for the adaptation to heat to fall again so i'll aim to repeat this every 2-3 days.