Ilkley pool in the morning; 800m hard in 15m23s, 400m hard in 6m45s, 400m hard in 7m07s, 200m hard in 3m15, 100m concentrating on form and smooth stroke, 100m warm down. PBs at all distances and a new CSS of 1m45s/100m (or 53s/50m)
Then down to citybloc for a couple of hours bouldering. Pinks and reds and blues, all onsight. Shoulders toast, again.