Stats - starting weight 82.5kg. Average BP 134/88

Swim set - will stick with this unless it gets too easy.

500 warmup - day 1 - 9.33
rest @ 1 minute
200 free at @ 70% - 3.42
rest @ 1 minute
100 hard with fins - 1.28
rest @ 30 seconds
100 easy
rest @ 30 seconds
100 effort - 1.44
rest @ 30 seconds
100 easy
rest @ 30 seconds
50 effort with fins - 41
rest @ 10 seconds
50 easy - 52
rest @ 10 seconds
50 effort - 44
rest @ 10 seconds
50 easy
rest @ 10 seconds
50 effort - 41
100 cool down 50 back, 50 breast
100 kick with fins, easy

1500m plus a little kick at the end, not a long distance but aiming for consistency.

100 easy kick with fins not timed

Let's see how things go in 30 days.

Injured back October 30 so had a day off Oct 31, easy 1km Nov 1 (no efforts)