Sounds like a tough session from the title, but it really was a bit of a disaster.
Went to LA Fitness gym, and walked on the treadmill for a few minutes, trying to warm up my left calf. Took the speed up to a jog, and after only 2 minutes, my leg was throbbing and I had to stop.
So I gave up and did 100kcals on the rowing machine. Unsure what to do next really, and not having swum for a week, went to the pool and did 20 lengths. I tried to put more strength into my pull, but I'm still going far too slowly. Ran out of time.
Really must book more sessions with SwimForTri
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