Drill - single arm, 5 strokes/breath, fist, back stroke, band round ankles, fly, water polo.
Main set - 4 x 200m at race pace on 25 sec recovery
Total - 2.3km
Really enjoyed tonight, didn't think I was up to the intervals but the motivation came once I started. Another set added - as before i'm aiming to get up to 8 to make 1mile before making changes. The physio shoulder exercises have worked wonders.