400m time

This was the first swim session where I've had a good crack at 400m - I managed 9:30 as far as I can tell (peering at a tiny clock through goggles), which I'm pretty pleased with. Still getting calf cramp twinges though :(

Warmup: 100m FC, 50 kick, 50 FC, 50 pull, 50 FC, 50 kick, 50 FC
Main: 2 x (400 FC, 20 secs, 4 x (50 fast, 20 secs), 150 easy, 20 secs)
Cool down: 200 easy

Total 2100m

Transition training next week - could be amusing!