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@Greenbank
Settling into a nice a routine of three 45 minute swims a week.
One focused on speed work (100m sets of pull at a faster pace than I'd like).
One focused on distance (just plodding out 2000m+).
One doing a reverse pyramid (400m easy, 300m moderate, 200m fast, 100m sprint, 200m fast, 300m moderate, 400m easy) and then either fill the rest of the 45 minutes with recovery or see how far I can get back down/up the ladder again until the whistle blows.
Getting there slowly. Did a 1:27 100m of pull today and a 7:01 400m of pull last week, so the times are starting to come back down. Also did a good 300m with legs and need to do more each time.