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@Nick-Nack
So gagging to swim i wrote my set out yesterday afternoon............... roll on 8pm.
500 free ( did 550)
300 back (did 350)
css training - 10 x 100m free on 1.35 (prob more like 1.39) recovery 10 secs( more like 1.40)
5 x 200 IM * ( * ha ha, gsoh !) ( did 6 x, enjoyed it alot)
500 pull on 8.10
300 back/easy
5 x 50 kicks ( more like 2 x)
swimdown ( breast etc)
4k ( more like 4.3k )
My speed was atrocious and i think 800 warm up isnt enough for me, need 1300-1500.
Enjoyed the IM, find the css hard because of other lane swimmers.... anyway those sets definitely make the time go quicker.