(Yet Another) Road Trip Day 6 EMSC 4 to the rescue

Decision for the day: which lane do I swim in?

After yesterdays epic fail, Dr Bob (also known as Evil Mutant Swim Coach four point zero) stepped in to put my swimming back on track by writing a couple of sessions for me.

it"s always easier to follow a preplanned session than to make it up on the spot. Now admittedly his turnaround times were just a bit optimistic so I had to amend them a tad, but I did work my way through 7K.

I am now knackered and also starving, don't care what I have for dinner as long as there's a huge portion of chips to go with it. (very healthy!)

Note to self Pina Colada's and hot chocolate doesn't really mix very well.

AM Session
4 x 300 warm up
300 free 100 drill, 50 kick, 100 swim, 50 kick
300 brst 100 drill, 50 kick, 100 swim, 50 kick
300 back 100 drill, 50 kick, 100 swim, 50 kick
300 fly   100 drill, 50 kick, 100 drill, 50 kick
4 x 50 IM order @ 10 s RI
2 x 100 Brst @ 20 s RI
4 x 200 progressive @ 3:45  3:35. 3:30, 3:25, 3:20
4 x 50 IM order @ 10 s RI
2 x 100 Brst @ 20 s RI
4 x 200 progressive @ 3:45 3:37. 3:32, 3:25, 3:20
200 swim down
3800 metres

PM Session
2 x 50 free @ 10 s RI
100 breast drill @ 20 s RI
4 x 50 free @ 10s RI (build to 80%) yeah right
100 breast kick
8 x 50 free @ 10s RI (build to 90%) hmmm
200 free @ 3:45  (3:20)
4 x (4 x 50 breast pull @ 10 s RI)
200 free @ 3:45 (£:20)
4 x (4 x 50 free pull @ 10s RI)
200 swim
3200 metres
7,000 metres