Mon - REST - Fly back from New York

Tue - 20mins easy pm 30mins + 4x100m - slight ache after efforts but only 1/10.

Wed - 70mins easy + Physio

Thurs - 45mins steady + 4x100m  

Fri - 30mins easy

Sat - 3x6mins on Wirral way with Peers.  Had planned to do 4 but felt shocking so kept it at 3.  Achilles felt fine though which is the main thing. 

Sun - 70mins with Keely back home.  Pm Swimming (Main set consisted of 8x200m -avg 2:40 from what I can remember)