Today I set off too fast for a 3200m session which I knew was the case, but I felt the need for speed.
The warm-up was done in under 5:14 min and the first two 500m sets at 2:11min/100m and 2:12min/100m pace. That's 6 seconds/100m faster than in Week 10! I paid for it though as by the sixth set I was down to 2:25min/100m. The final average was a few seconds better than in week 10 which was itself a few ahead of week 9.
My arms are tired and I feel that my shoulders are suffering. I wonder if the paddles last week took their toll? Tomorrow should certainly be a rest from swimming.