Ah, that was really nice - had one of my favorite lanemates (good personality and good match on speed) and a nice coach, very enjoyable.
Warmup: 200 free waiting three strokes off the wall to breathe; 12 x 100 with first four as 50 back, 50 free, second four as 25 back, 25 breast, 50 free and final four in theory with paddles and buoy (I missed a 50 as I obtained paddles).
Main set: only had time to go one full round on this.
3 x 50 as fly-back, back-breast, breast-free
2 x 100 with paddles (negative splits)
200 with paddles and pull buoy (I did it "plain")
Then we did the first bit, an extra 50 of back-breast and an easy 50 swimdown.
c. 2250 yards - very enjoyable too.
:30 easy bike
1hr swim
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