Last test of the week - Critical Swim Speed

So this was what was planned:
2 x 200 WU/easy
2 x 200 Drills/choice
1 x 100 building: Length 1 @ 75%, 2 @ 80%, 3 @ 85%, 4 @ 90% ((Maintain your stroke count)
1 x 400, 2mins rest and 25-50 easy swim in b/t ,THEN 1 x 50 BOTH @ fastest sustainable pace.
1x 200 cool down
Followed by:
3 x 300m (100 easy, 100 strong, 100 olympic RP)
3 x 200m (50 easy, 50 strong, 100 olympic RP)
3 x 100m (25 easy, 25 strong, 50 olympic RP)
1 x 200 Easy - put stroke back together, finish with good form

I had good feel for the water this morning (despite shutting my finger in a door yesterday...nice black finger nail - v sore) nice easy warm up and drills were:

200m as 50 Catch/50 finger tips/50 thigh/50 paddles

Pace on 400 and 50 was max and really hurt towards the end - felt sick so must have gone hard....quads still fairly wasted from the bike and run efforts earlier this week but eveything else felt fine :-)
I missed 100m of the CD as i went straight to the next set, unfortunately I had to cut that short due to the swimming pool lane session finishing (I hate holiday programs....) so I only managed 2x300, 1x200 and 1x100 with a 100m C/D

All had work though and felt good....and the times....

400m CSS 5min 29sec (4sec slower than peak of my season 2 years ago)
50m CSS 33sec (when I was an U12 I could do it in 29....)

Later