After a day of eating a load of crap at work, I pretty much went straight to the gym after work. Done 40min on the treadmill, keeping HR around the 152bpm mark before going downstairs to the pool. Done a few lengths of three strokes\2 breaths but failed miserably when trying to do the normal three strokes\one breath.
Got back from the gym and headed out for a walk\run around the block, again aiming to keep the HR between 142bpm and 152bpm. Basically involved short runs, followed by a lot longer walks. Knocked 3m 20s of my previous best, not really much considering that was a plain walk. Plan is to stick with the walking until the end of the year (with the odd walk\run thrown) and see how that goes.