Today's lesson: Warm up slowly

Perhaps it was that I was early or maybe no Dark Mavis for the usual pre-swim banter. Whatever it was, the quick stretches this morning on the edge of lane 2 pulled a muscle connecting the neck bone to the shoulder bone. From lap one I could feel it and by lap forty my 'swim it out, mate!' strategy was looking flawed. 5 x 400m (free, kick, fins, pull, drill)