Got a good 400 in during my lunch-time swim session today: 4:53 with paddles at a reasonably decent effort, but not killing myself. Pretty happy with that, though the rest of the session was pretty easy. I think I’ll have to start swimming at a faster overall pace and doing one longer session (4-5km) per week in order to drop my average pace down a bit more.

400 WU as 200 FS, 200 Choice
2 * {
    4 * 50 FS w/ hard kick, 20s rest (36)
    200 FS easy, 20s rest (2:50) }
600 FS Easy on 9:30
400 FS Hard Padddles on 6:15 (4:53)
200 FS Easy
4 * 50 FS Hypoxic 3/5/7, 15s rest
400 Swim Down as 100 BR, 100 BC, 200 FS
Total: 3000m

S: 5800m – R: 6.55km