Coachless Saturday (11th January)

No EMSC 5.0 today (Saturday the 11th ) but he had kindly left a session on the pool side. Not having a coach as a final arbiter meant that Bob and I had a bit of a domestic about the final set, as I interpreted it incorrectly (opting for an easier version).

Although it goes against the grain to have to admit this he was right and his lane swam it correctly whilst we swam further but got the order wrong.

Remember I'm still smarting from the humiliation of being beaten by Bob here and here and even the revenge here still leaves me with unfinished business. Further motivation....

Warm Up
400 free @ 30 s RI
4 x 100 @ 30s RI No 1 50 kick 50 drill
12 x 25s @ 40 secs IM Order prog 1-3, 4-6, 7-9 10-12
4 x 350's as
  350 @ 6.30 300 dps 50 hard
  350 @ 6.30 200 dps 150 hard
  350 @ 6.30 100 dps 250 hard
  350 @ 6.30 350 hard
16 x 50@s @ 65 medley changeover 25 hard 25 easy
400 swim down pull
3700 metres