I was on 4:56min for the warm up today which is great having swum yesterday. The main sets of 8 slow and 4 fast were indifferent though in that I managed only 1 length at a pace better than 2:00min/100m. Perhaps I was trying too hard on the easy sections as my total average pace was fairly good and the last set was markedly faster than last week.
I'm still struggling with how best to apply the power. I'm currently thinking about swimming 'tall' with good reach and I think this is making me a bit smoother but also a bit slower.