More Darnall paths

My task of walking local rights of way continued today near Darnall. I've passed through the area of the disused airport previously but hadn't covered each path.

Steel mills and small industrial units in the Don Valley

This walk, which was a walk as I'm still affected by plantar fasciitis, was the typical round-and-round required for completion. So 14km walked to cover quite a small area.

Highlighted paths show 2 sections (areas defined by a road or other feature) completed, yellow are impassable

The higher area, between the airport land and the golf course is well-kept and pleasant. Paths closer to the industry of Darnall are less accessible and litter strewn. Of course, there are plenty more rights of way to be walked in the east of Sheffield.

Gower Coastal walks

Our late summer holiday this year was to Mumbles, a tourist town on the Gower peninsula. I'd initially thought of it as a suburb of Swansea but it is separated by a considerable green space, is quite different in character, and is a genuinely self-contained seaside town. The Welsh Coast Path passes around the peninsula as it weaves through a number of picturesque bays. Nearly all of our walks were on the coast although we did go inland a few times for variety and to save a bit of distance. In view of my sore foot we didn't do any long walks although across the weeks we estimated an average of 10 miles a day.

Mumbles lighthouse at low tide

Around the Gower there are a number of small offshore tidal islands that can be reached by stony causeways at low tide. Just beyond the edge of Mumbles the island carries an eighteenth century lighthouse. I planned my visit to be about an hour before low tide so that I knew I had at least two hours for my trip. The causeway is rough underfoot and couldn't be rushed, nevertheless, I had more than enough time to cross and look around. I wasn't able to access the other islands as we weren't there at the right time for the tide.

Oxwich bay from the chapel

The bays are distinctly concave and in many cases large enough that you can look across and see where you've come from, or are going too.

Rhossili bay beach

On weekdays, in term time, many areas were quiet with only a few dog walkers on the beach. I don't think we met anyone who appeared to be walking the whole coastal path. We did meet runners in the Gower Ultra one day, many walking uphill and jogging down, as is traditional for non-elite runners. I have to admit that I was slightly jealous and look forwards to having a healed foot.

We covered most of the 'south' of the Gower peninsula path and have been encouraged to return to explore the north coast which is more wetland than beach.

The Peaks Mumbles Swim

I'd entered the swim component of the Mumbles triathlon and was anticipating some type 2 fun. Unfortunately, I'd not studied the Race Pack in advance and so hadn't appreciated that I'd need photographic identification to register. So, no swim. A quick scan online suggests that photo id is generally required for triathlons. Every day is a school day. 

Wales National Pool

Whilst on holiday on the Gower peninsula I made an effort to do a pool swim a few times a week. I'd hoped to do a few sea swims but for various reasons I didn't manage to. However, I'd highly recommend the indoor Wales National Pool which is adjacent to Singleton Park between Swansea and Mumbles. The main pool is 50m and can be split into 23m and 25m sections. I visited in both configurations. There's an online timetable of pool availability and it's surprisingly generally open for public use. On the days I visited it wasn't too busy, it's large, so was pleasant even when a university team were training. There's also a separate training pool where children's lessons take place.

My performance could perhaps be best described as lack lustre. I'm used to a 25 yard pool so lengths automatically take 10% longer! As well as 100m and 200m sets I did some 'sprint' single lengths to try to build up pace. Only once did I manage to drop below 30s, although a few were 31s. My stroke count in the pool averaged around 14 strokes (per  two arm cycle) per length which is probably about right for my height, but stroke rate is low as I am trying to focus on good, unrushed technique. 

If you're over 60 years of age, and take photo id, there are free swim sessions. I didn't have any identification with me so had to pay. Perhaps the free sessions are busier though?

Found another lake

Whilst rummaging around the internet to find a wetsuit stockist I read about Spring Lakes near Nottingham. I decided I wasn't interested in their Zoggs wetsuit range as they don't appear to produce a 3:5 style suit. However, a lake within an hour's drive is of some interest.

I find the travel to and from supervised lakes rather long in relation to the amount of time I'm actually able to swim, but then again, I flew to Greece for what must have been little more than 12 hours of swimming! A major advantage of Spring Lakes over, for example, SwimYourSwim at Hatfield,  is that they have slots for most of the daylight hours. This means that I can choose to travel to avoid 'rush hour' and to fit in with other things at home. 

The venue's website is tidy, detailing all of the activities, and online booking was straightforward. The website and photos suggest that the dry-side of the venue may well be cleaner and more attractive than some...

The lakes are on the edge of Long Eaton and can be reached from the M1 by two routes. The shortest is through the busy town centre, and there is a slightly longer option on a better-flowing peripheral road. The map suggests it wouldn't be a massive walk from the station, but open water swimming often involves more kit than it should.

The approach road is narrow and could be tricky at bust times. I drove past the entrance initially, the first sign for the lake really indicates the venue. The parking appears plentiful and check-in was efficient. The toilets and changing areas are adequate but, as mentioned above, more rustic than I expected. I didn't find the advertised showers. I didn't use the lockers, current practice seems to be the widespread approach of leaving a car key at reception and ones' clothes lakeside.

The water was 19°C, green with weed, and rather hazy. Unusually, you're allowed to swim anywhere in the lake, the one in use today would be a mile around, I chose to stay at one end with a nominal 500m loop. The lifeguard was very happy to explain the options to me, and did enquire if I had some open water experience. I'm always conscious of my body temperature so wore my rather heavy Alpkit SilverTip wetsuit. 

As I was warm enough I stayed to complete three laps in around 45 minutes with pauses to look around. Each lap was perhaps slightly smaller than the preceding one! If I go in the near future, before the water is much colder, I'll try a full lap.

Strava map of the swim, showing the venue layout

I had a warming coffee and cake from the lakeside cafe before setting off for home. Overall, the venue is worth considering for a supervised open water swim. The staff I met were pleasant and helpful. Don't expect a hot shower and smart, tiled changing area though.

Feel of the water

Currently, I'm swimming 100yd sets with focus on a particular movement or body part. Not really drills, but certainly not swimming repeated lengths merely for distance. The intention is to develop parts of my stroke in the hope that eventually the elements will fuse.

Midway through today's session I moved onto catch and tried to visualise small inward rotation of my arms, high elbows, a more open chest and a hold on the water. For two sets I was clearly aware of more resistance to my forearms and these sets were under two minutes. They were also more tiring as I was exerting more force. I suspect that my stroke rate had increased too, as unfortunately, my distance per stroke had reduced. Thinking back, it's likely that I was starting recovery too early as I wasn't focussing on that.

It's heartening to see sub-two minute 100 yard sets again as they didn't last for long. Next session I'll have to try to recapture that feeling and see if I can make it reproducible, and hopefully a habit.  

Second opinion

Six months into plantar fasciitis I have had a second opinion from the other physiotherapist in my local practice. According to a recent review I have a few predisposing factors including a high arch and calf tightness alongside regular running. Although my symptoms are fairly long-standing it doesn't seem sensible to progress to 'Phase 3' therapies when I've not systematically undertaken stretching and mobility of the tissues. Although I undertake calf-raising exercises in a runners' circuit I haven't, as yet, systematised this in the long term.

The currently suggested programme is centred on mobility of the foot and calf without focus on massage of the potentially-inflamed fascia. I'm also including toe scrunch and towel-lifts to activate the intrinsic muscles of the feet. Next week I'm also encouraged to do some very small rope skipping. Such pylometric exercises are generally discouraged in plantar fasciitis so I'll need to be on the look out for a worsening of symptoms.

 

Impact of heat and fatigue?

Tuesday's swim had some of the fastest sets I've ever swum and made me think I'd overcome a performance hurdle. However, on Wednesday and Thursday my pace progressively slowed. Not massively, but by today I was only able to beat 30s per length a few times, with no 100yd set in less than 2 minutes. 

I assume that I started the week with no accumulated fatigue but now I've some training load. It's also worth noting that we're in the 5th consecutive official heatwave of the summer and the walk to and from the pool is quite an effort at this temperature. Hopefully my achievement on Tuesday indicates an underlying ability which will re-surface after rest. 

Impact of Mathraki coaching

I've been to the pool a number of times since returning from Mathraki and tried to integrate points from the coaching. My plan has been to do short sets where I focus on an aspect such as:

• Hip rotation and core engagement
• Pushing past hips
• Legs high
• Leading with wrist

and then do a few lengths trying to do it all, with a bit of pace. My stroke has gradually felt more powerful and today I think I have seen a clear gain.

Although the pool wasn't heavily booked when I made my reservation, the lane was nearly full when I arrived.  This always encourages me to avoid being slow and blocking the lane, but has often simply made me less efficient. Today, however, I completed my 200yd set in 4:05 minutes which is definitely a PB. 

For subsequent sets I aimed to set off behind a convey to give me more space and time and hopefully feel less pressured. Some lengths included simple drills such as catch-up but through the session I managed to do 5 sets of 100yards which were under 2 minutes. Previously I have achieved sub 2 minutes for a set but not 5 in one session.

Perhaps technique and pace gains are being consolidated at last? 

SwimQuest Mathraki travel towards home

A proportion of the group met for a morning dip but I skipped this due to the tight timing of an early breakfast and boat transfer. 

The transfer by boat and minibus worked well despite both boats being temperamental at some point. The trip across to Corfu coincided with a misty haze lifting and gradually revealing the land.

The mist fading over the Ionian Sea

The reluctance of the boats added to the anxiety of those with early flights, but we did arrive at the planned time. Everything during the week ran on a relaxed, casual time but deadlines for travel were met. I chose flight times to fit the advertised connections but I'm not sure I'd recommend this as transfers were adapted to suit the participants’ flights. I'd suggest contacting SwimQuest if your optimum flight doesn't quite work to the publicised times to see what can be arranged.

I chose to wait a few hours in the airport to avoid the midday heat and moving luggage. Corfu airport was frantic, with large package holiday groups. However the various queues for security and passports worked well. There was a brief issue with passport control across Europe (unrelated to the much-criticised EU Entry/Exit System) during my wait but as far as I could tell, the staff handled it well and prioritised those needing to depart.

In reviewing the week I have had many new swimming experiences without serious travel problems. It's worth noting that there's only around 2 hours of planned swimming per day. This works out, for me, around 6.5km in total. Some of the group did extra dips, and of course, swam further on occasions, but I didn't feel a need as even this amount is vastly more than my normal swim training load. The technique, or coaching, element was personalised to ability, age and previous experience and I have made concrete, albeit small, improvements in my stroke. Cassie is a keen observer and effective communicator and clearly loves helping people learn to swim. Our guides worked at least 12 hour days to keep everything on track and make sure we had a safe and enjoyable holiday. My only criticism would be that I'd have liked more individual time on technique in a given session.

The restaurants on Mathraki are very capable of providing vegan fare and I couldn't say I'd ‘missed out’ significantly. The non-vegans (so everyone else) praised the meals too. Greece is as hot as you'd expect but the water may not be. I was the only wetsuit wearer but two other swimmers commented on being cold at the start of the week. I think a shorty wetsuit or rash vest would be advisable for many, both for warmth on the occasional cool mornings and to keep the sun from burning back and shoulders.

SwimQuest Mathraki Fifth and final swimming day

Today's weather had returned to Greek normality, hot, with only the lightest of winds through the day. We started with a boat trip into the ‘middle’ of the sea. The sea was a deep blue, with shafts of light seemingly emitted from underwater, the aureole effect. We floated, did a few strokes under water and, in my case, climbed out once cooling. I soon heated through in my poncho under the sun.

Swimming through rays of sunlight

The boats then took us to the small islet of Platja for a loop of 500m, or for some, nearly two loops. The going was mostly good, just a small rough spot at a pole of the island. My shoulder survived and I was warm enough in the 26 degree water.

In the afternoon we returned to the bay at Mathraki for some coaching observation and short videos. After half an hour I thought my shoulders had enough wear and sun. In the evening Cassie reviewed the video with us and pointed out improvements in:

• Rotation of hips
• Less elbow drop, although still obvious
• Good body line, with slightly higher kick, my heels distinctly breaking the surface

Small improvements in technique

Some points to work on:

• Keep right angles in the catch, don't make hands go under body
• Keep recovery wide, this may help avoid shoulder problems. No need for idealised high elbow recovery especially when older

My roommate, who was sleeping on the beach each night, pointed out a distinctive blood moon to me. 

Not a true 'blood moon'

It seems that this isn't a true blood moon, one due to a lunar eclipse, as they are occurring in March and August this year. Most probably the redness was due to the moon's position close to the horizon. However 'genuine' it certainly formed a memorable closure to the week.

SwimQuest Mathraki Fourth swimming day

I awoke a little earlier than usual and conscious of last night's talk about sunrise I nipped out and tried some photos before another doze.

Sunrise seen from near the hotel, just like a sunset...

Today we really did go to Arillas, a busy seaside resort on the ‘mainland’ of Corfu (the website shows how the village has become busier over the last 40 years). On the way we stopped in yesterday's sheltered spot and explored the rocky margins, including a small sea cave. Once warned of sea urchins I didn't put my feet down. We practiced rotation again before a few hundred metres into less sheltered waters. Before leaving the island we had a brief tour of its cliffs in the powerboat.

One of the boats nudging into the cliffs

Arillas wasn't great. It has bars, an ATM (which had run out of cash) and a pharmacy. It was also very hot and busy; reasons I've not visited Greece previously. I tried a walk but after a 10 minutes I just had to return to the covered bar area.

Our technique session on the beach was on ‘catch’ after a reminder to think about an engaged core. Not easy to concentrate on both. Need to:

• Hinge arms after a light touch reach
• Just do a right angle, avoid deliberately going under your body
• Only apply force under your body after a successful ‘hinge’ and follow through
• Think about leading with wrist, not hand

On the return journey we completed another island swim, this time I was brave and managed without wetsuit. In the warmer water I was more limited by shoulder discomfort more than chills. Worth noting that a wetsuit reduces the risk of sunburn too.

After a brief tour of the Church of St Spyridon by Georgios, we ate at the adjacent ‘locals’ taverna uphill of the hotel. It was nominally a BBQ but started with the usual salads and giant beans. I was served with a lovely mushroom casserole as the guides had let the cook know that I'm not keen on aubergine (they've so much to do to look after us all). The omnivores did receive a stack of various barbequed meats.

Some chose to take the minibus back to the hotel

Tonight was full moon, we had an atmospheric walk back to our hotel, not easy to photograph well.

SwimQuest Mathraki Third swimming day

Today's plans changed. We should have done technique offshore then gone to Arillas. But, after the morning swim the currents increased so we were back to Mathraki for lunch. However,  the teaching tips for today were:

• Roll from hips into ribs and finally shoulders
• Reinforce yesterday's points on kick and arms

It was lovely to focus on technique, sheltered between two islands, rather than in a pool.

Listening to technique tips in the glorious turquoise sea

After lunch we went to an island, under the impression that it was supposed to be calmer than Arillas. In the event it was still pretty rough and discouraged me from doing much more than focusing on breathing air rather than water. Even the experienced swimmers found it rough, although they were able to spot a few fish. I was ever so pleased to reach the boat. Type 2 fun in my case, for sure.

SwimQuest Mathraki Second swimming day

A disco in the Taverna last night had the potential to keep me awake but it was quieter than the noises of the sea and air conditioning combined. We had another great breakfast at which I discovered the almond milk. The tap water stopped briefly afterwards but everyone managed to make do. The hotelier seemed to have to do some repair work offsite.

Before swimming we each received 10 minutes of feedback on our recorded swim. Importantly, Cassie explained the possible causes of the actions we could see rather than focusing on the visible issue. For instance, she noted my 'putting on the brakes' hand during reach and suggested that this was likely due to a lack of core control. I needed to deal directly with that, not just angle my arm differently. Points to think about are:

• Leading arms at 11 and 1 o'clock
• Rotation should start at hips, do more
• Avoid head lift at the end of a breath
• Keep heel up in kick, not downwards

The practical technique session considered parallel, forwards arms. I'm fairly consistent here after plentiful catch-up drills. Already I was aware of discomfort in my left shoulder. I'd start a programme of ibuprofen gel and daily paracetamol. Cassie had stressed the importance of technique in minimising injuries in swimming, and indeed that she'd had problems herself from technique that was less-than-ideal. I won't be swimming a hundred km  per week though. 

Swimmers close to the Mathraki shore

The afternoon swim was from the support boat near the harbour and across the bay, naturally I got lost on the return leg and had to be coaxed in the right direction. I'd wondered why the boat I was targeting was moving further away, still worth doing 1.6km. Comparing wayfinding approach between trips I'd say that I prefer to follow a kayak than be unsure whether to head towards the support boat or a fixed landmark. On dry land I can visualise a route readily but in the water, perhaps due to the low sightline, I often find myself slightly confused.

We ate at the Blue Dolphin tavern near the harbour this evening. Starters were great, but the vegan main course a little disappointing. A good welcome there nonetheless.

SwimQuest Mathraki First swimming day

The hotel breakfasts are really generous so it's a good job that time was allowed for it to 'settle' before swimming. However, once in the water I found it cold and suffered in the so-called warm-up. The guides noticed the shivering. They allowed me to be first to be videoed, I didn't expect to look good.

Still of the video of my first swim, feel free to critique the technique

We were given some tips for sighting and it was stressed that this is a safety issue. Cassie's recommended technique is to push down, to raise your body, for a quick peek, followed by a breath to the side. Of course I practiced during the week but this should be topped up in the pool over coming months. On some swims over the coming days I found the waves to be too high for this technique to allow me to see the destination and I had to stop and peer meerkat-like.

Before lunch we had a presentation, an overview of technique, which thankfully mirrored my local coach's advice. At least there is a consensus now. My video revealed the usual problems which I thought I'd reduced. I blame the cold. I'd learn more tomorrow.

The bad weather had brought cold water evidently, so I fought my way into my wetsuit for the afternoon swim. This was a comfortable 1.2km along the shallow coastline towards a beached yacht.

The yacht floundered in a storm a few weeks ago

Yesterday a few of us walked up the road to a small ridge to see the sunset. We were a little late so allowed more time this evening. However, we were thwarted by a layer of cloud. In coming days there'll be opportunities to have clear skies perhaps? An evening walk felt essential after 3 square meals today and only short swimming sessions. 

SwimQuest Mathraki Arrival

Last night we learnt via WhatsApp that the transfer has been brought forwards to this morning due to predicted rough seas. Lucky I was in town! I didn't need to plan a morning activity as the minibus was now booked for straight after breakfast.

Our minibus took us north, to the port, through typical Mediterranean scenery. Just over an hour on mostly winding country roads. If anything, the countryside is greener than I expected for such a hot country. The journey was an opportunity to start to get to know each other, inevitably limited by the seating layout.

Crossing the Ionian Sea from Corfu to Mathraki with our luggage

The motorboat journey was just over half an hour of bouncing across waves. Our luggage was balanced on the back seat. Most of the group were glad when we, and the bags, reached port safely. Then another short transfer, this time by a very tired minibus, along the partially paved coast road.

Hotel Paradise lies in a small cove, with a sheltered beach. The rooms are basic but everything needed, including a small fridge. Water and electricity are potentially limited on Mathraki but we only had one short period, this week, without tap water.

Hotel Paradise and Taverna adjacent to the sheltered beach

The guides and coach had joined the transfer but it was only on dry land that good introductions were made. The SwimQuest guides would manage logistics whilst Cassie would give a mix of group and individual coaching during the week. We were also introduced to the honesty bar system, many of the drinks were from Corfu Brewery, including a 0.5% beer, which proved popular at lunch times. It's perhaps worth noting that the prices for hot and cold drinks were very reasonable considering the tavern's near monopoly.

The unusual weather meant that it was cool enough to walk to the island's peak during the afternoon. Subsequently, I found that it would be too hot to do this although I had intended to explore further. Remaining group members arrived on a later, much rougher, crossing at the publicised time. Adaptation of the programme to suit weather and travel requirements would prove to occur most days. For instance, today's acclimatisation swim was cancelled due to the rough sea, even in 'our' enclosed bay.

The evening meal was plentiful with salads, cooked vegetables and something meaty for the non-vegans. It was pleasing that my menu request (I had enquired before booking) was noted without any fuss which is better than I often find at UK hotels. There was no choice as such to the meals, although the mezede-style presentation gave wide variety, and we were asked to pay a fixed amount. Ultimately, the cost of the food and transfers was less than the amount given in the documentation (which is best way for things to work out). In my opinion, it would be do much easier for participants if it were included in the holiday price. 

By now we'd learnt more about each other, a mix of ages from late 30's into 70's, and of first-time open water swimmers into very experienced sea swimmers and triathletes. I'd put myself into the older age range and lower experience. Most swimmers were from England however two were from other European countries. Our two guides, one form UK, one from USA, had spent the summer working for SwimQuest and already knew the island and the local team well.

SwimQuest Mathraki My travel day

I've booked into SwimQuest's "Technique and Explore with Cassie Patten" for additional freestyle coaching and to do a little openwater swimming in warm water. Coldness has previously been a limiting factor for me. It's around 8 years since last flying abroad and I wasn't looking forwards to the travel. I flew a day early to ensure I was ready for the transfer from Corfu Town to the island.

Fortunately,  after a 3am start everything went well and I reached the hotel, an easy walk from the airport, late afternoon.  The weather wasn't as warm as I'd expected and I was even caught in a brief rain shower.  I made a small tour of the town but didn't queue for the old fortress. There were 4 cruise ships docked and I presume their thousands of passengers contributed to the busy-ness.

Alleyway in Corfu town

The town varied between busy, upmarket restaurants and basic urban areas. A few streets back there's a non-tourist commercial area where I bought bananas and water for the next day or so. I found the island's only vegetarian restaurant on the border between those areas and I ate a good evening meal. Even with the traffic noise, both cars and aeroplanes, I slept fairly well.

The Cross Bay Walk, Take 2

This afternoon we walked across Morecambe Bay, partly in the fundraiser for Grange Lido, and partly because it's a fabulous experience. Some years ago I did a 13 km run from Silverdale to Humphrey Head, this time we walked from Arnside to Grange-over-Sands. The distance was an easier 10km.

It's worth stressing that although there is a Byway across the bay, and in general much of the foreshore in the UK is publicly accessible, it's very unwise to venture far into the area without a competent guide. Quicksand areas are common and the tide rises rapidly, resulting in the Arnside Bore. 

Section of OS map showing the northern part of the bay

The 'safety briefing' before the walk was not confidence-inspiring but one had to accept that the guide is experienced and will want to get to safety as much as any of us. When we mentioned the walk to friends beforehand there were plenty of disapproving looks and comments about how dangerous the bay is. Just over 2 decades ago around 23 workers died in the bay in one night  and, of course, such incidents are remembered, and many people have 'near misses' every year. So, there is a risk..

We were blessed with good weather, perhaps a little too much sun, but really you don't want bad weather whilst in the bay. This is one of few places in England where the scenery is flat for miles and underfoot neither farmed nor industrial.

Just starting to leave the security of Arnside peninsula

The walk took just over 3 hours, including a couple of short breaks. On both occasions I've found it tougher than the mere distance and elevation would suggest. There are a few streams to wade which can vary from ankle-depth to waist-depth, dependent on the day.

Our route across the bay

The texture of the sand and its softness sap energy and give legs a work-out. Only a few walkers needed a little ride on one of the accompanying tractors and there was clearly a sense of achievement as the large party came ashore.  

I'd recommend a bay crossing to any keen runner or walker. I think a fair risk assessment is that a journey with a guide is sensibly safe, remembering that we take risks everyday, often for no good outcome (I was going to put a link in here but decided to leave you to think of your own examples!).

 

Back into progress

Three weeks ago my session in the endless pool was unproductive, and unfortunately the next day I had shoulder pain and needed to book in with the physio! With hindsight I think there was a combination of holding a streamline position at the limit of my range of movement, a general lethargy of unknown origin, and no doubt an element of overtraining. Any one of these may well have been manageable in themselves but together they were too much.

After another endless pool session, some ordinary swims, another physio session, and a less busy week I felt back on track. Yesterday's endless pool session felt like a step forwards, my lead arm is usually facing forwards, my shoulder dive to the right is reduced and with concentration my head swinging disappears. When the pool speed was increased above my comfort zone I re-adopted some poor practices. I must remember to focus on the coaching tips even more when I need the power.

Today's 'ordinary' swim was more evidence that the coaching and focussed practice is working. I recorded a 200 yard PB of 4:10 minutes and two sets of 100 yards in 2:01 minutes, so not PBs, but demonstrative of consistency. Perhaps I was a little less efficient than for my last PB as my stroke average was 13 today, although some lengths were completed in 12 strokes (which of course means some were 14!).

I like to think that the plantar fasciitis is resolving slightly but the rate of improvement is so slow that I also wonder if I'm just hoping that to be true.

Endless disappointment

After some months of feeling an increasing confidence in both my freestyle stroke and working in the endless pool, today's session was a disappointment. I arrived on a positive note with documented evidence on improved distance per stroke and pace, helped along by a trouble-free journey to the pool. The session was in a different sequence which didn't seem to be a problem at first as I'm fairly happy to swim with the snorkel now. I noted an absence of head wobbling, which is a positive to take away, although my shoulders felt tired very soon.

Quickly, we moved onto some kick drills with my arms as much in a streamline pattern as they'll allow. I think this is where my problems started as even now, 10 hours or so later, I can feel my shoulders as unduly stressed. With fins off, my legs felt so heavy and ineffectual and I couldn't reconnect with good form in my arms. A few minutes with a pull buoy restored a little improvement in form but even then my legs felt to be a massive anchor. It's always tough to swim without fins after wearing them for a few minutes but today it seemed impossible. 

Altogether, today wasn't a productive session, fortunately I've enough positive experiences in the pool to consider this an 'off day' but must keep a weather-eye for overtraining. I've certainly been there for running, and with a current running injury I must be careful not to go down that route for swimming.