EMSC 1.0 was on holiday so enter EMSC 9.0. Mr Paul Woodley which again made me feel ancient. (that's because you are ancient you silly cow!)
I remember swimming in the top lane with Gateshead's A squad about 20 years ago, when he was swimming in the bottom lane as a 9 or 10 year old.
Interestingly (well I think it is, marginally) he was coached at the time by EMSC 7.0 we're such an incestuous lot up here. His session showed all the hall marks of a sadistic swim coach.....
300 as 50 free 25 back, kick, drill, swim, hard
12 x 50 @ 60 no 1 focus legs, 2 focus pull, 3 focus full hard
4 ( 4 x 75 @ 90)
( 2 x 25 mini max @ 45)
Round 1 hard 1 steady 3
Round 2 hard 2 steady 2
Round 3 hard 3 steady 1
Round 4 hard 4
200 swim down
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