half the distance = twice the pain (or last night's knickers take a trip)

I sauntered across the car park to the pool this morning
blissfully unaware that last night's knickers were trailing out the bottom of my jeans. I didn't notice till I sat down on one of the sofa's in reception.

Trust me, it's not easy to surreptitiously remove the offending item so that none of your surrounding team mates notice!

Anyway to business, we were graced with the presence of Evil Mutant Swim Coach 3.0 and for a Saturday morning swim this seemed a bit easy only 2.8k. ONLY 2.8k!!!!

There's nothing quite as exquisitely painful as trying to swim fast particularly when you are unfit and overweight but I suppose it's needed.

200 easy
5 x 150's odds 50 kick, 50 pull, 50 swim
               evens 50 fly drill, 50 back, 50 brst
12 x 50's @ 75 as
15m max 35m easy )
35m max 15m easy )  x 3
35m easy 15m max )
15m easy 35m max )
Freestyle
20m push 5 m easy @ 60s
20m push 5 m easy @ 60s
25m push @ 60s
75 easy @ 1.30
35m push 15m easy
50m easy @ 1.30
25m max, 25m strong
100m easy @ 2.30
50m max
100m easy @ 2.30
Breaststroke
20m push 5 m easy @ 60s
20m push 5 m easy @ 60s
25m push @ 60s
75 easy @ 1.30
35m push 15m easy
50m easy @ 1.30
25m max, 25m strong
100m easy @ 2.30
50m max
100m easy @ 2.30
150 swim down
2800 metres