The Gospel according to Evil Mutant Swim Coach 1.0

And it came to pass that whilst earnest and committed masters swimmers joyfully turned out on the traditional day of rest to toil in pursuit of their goals, he, the Evil Mutant Swim Coach 1.0 decreed "forsooth but tis Sunday and you must show great loyalty to me and swim this set of one hundreds, for you did not partake of this toil last week".

And thus the turneth around of the great white board revealed what a sadistic person of uncertain parentage Evil Mutant Swim Coach 1.0 truly was.

And verily I was truly knackered and swimming pants.

200 free
2 x 100 alternate 33 free, 33 back
133 free
2 x 66 alternate 33 free, 33 brst
66 free
2 x 33 fly all on a 15 s RI
3 x 100 @ 1.45 steady
3 x 100 @ 1.45 33 max, 66 steady
3 x 100 @ 1.45 steady
3 x 100 @ 2.00 66 max 33 steady
3 x 100 @ 1. 45 steady
3 x 100 @ 2.14 max
3000 metres