Any stroke so long as it's front crawl.

None of this backstroke and breaststroke nonsense from EMSC 1.0 tonight just a straight freestyle session; although he did suggest that the 33's 66's and 100's could be swum as a different stroke.

Yeah coach like do you realise how hard that would be and how much rest we wouldn't get?

Not surprisingly everyone in my lane plumped for the freestyle, although I did notice one or two brave souls in the fast lane trying out fly on the 33's. The session did have quite a high rate of attrition and there was only 6 of us made it to the swim down.

Warm Up
266 swim
66 kick
200 swim
66 pull
133 swim
66 drill
66 swim
4 x 33 @ 50 hard
4 x 200 @ 3:30 steady
4 x 66 @ 90 hard
4 x 200 @ 3:45 steady
4 x 100 @ 2:10 hard
4 x 200 @ 4:00 steady
33 swim down
4100 metres