I had under 20 minutes for today's technique swim so had to make every minute count. My warm up set was extended to 8 lengths as I caught up with another swimmer (the set pace was 2:22min/100m). I excluded the blocked lengths to give 200m in 4:37minutes which I believe to be a personal best.
I then had time for 3 sets of 67m with paddles and 67m without. This is the first time I've done a pair of lengths with the paddles so 3 repetitions seemed sufficient overload! The pace of the ordinary lengths was acceptable at under 2:20min/100m, the flow of the pool clearly affecting pace.