Mmmh EMSC 5.0 has a cunning plan...a technique set!

Tuesday 7th January and one week into 2014 drive down to Gateshead to find Evil Mutant Swim Coach 5.0 was present and raring to go. He was much keener than me as I turned up about 20 minutes late and caught the very end of the warm up.

I was devastated by the kick set and was swearing and spitting at the coach under the water, when to my great surprise the next set was....a technique set.

Bloody hell I mean it's all getting just a bit proper! I really enjoyed it and managed to drop my stroke count over the set from a pretty lousy 22 to around 18.

The thing is though if you do technique properly it's just as painful as the eyeballs out stuff not to mention your muscles ache for longer.  Here's what I did.....

100 swim
200 IM
200 free
400 breast kick 75 steady 25 hard
4 x 25's fist swimming @ 60
4 x 25's claw swimming @ 60
4 x 25's DPS @ 60
4 x 25's sprint @ 60
6 x 150 @ 2:50
4 x 25 recovery @ 30s
4 x 150 @ 2:50
4 x 25 recovery @ 30s
2 x 150 @ 2:50
4 x 25 recovery @ 30s
100 swim down
3500 metres