I was rewarded for making the trek to Gateshead this evening (25th June) with EMSC 5.0 living up to his especially evil credentials as he inflicted the following set on us.
The 20 x 25's fly were a bit of an effort particularly with the single arm drills which really confused my breathing patterns.
I have to say it was pretty ugly but I completed them (in a fashion) I was reminded of the reason why I rarely swim fly in competition!
600 free as 100 catch up, 100 finger trail, 100 DPS
8 x 75 @ 10s RI alt brst/free 25 k 25 d 25 s
4 x 25 fly @ 40 s Rt arm drill
4 x 25 fly @ 40s left arm drill
4 x 25 fly @ 40s ssddssdd
4 x 25 fly @ 40s sdsd
4 x 25 fly @ 40s swim
5 x 200 150 free steady, 50 no 1 hard in IM slot
5 x 100 IM @ 2:00
200 swim down
3400 metres
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