Swim Session Wed 30th Dec

[AnthonyM]

Hi Ronan,

Would it be possible to move this session to 09:15? Westwood doesn’t open until 9:00 this wednesday and like on Saturdays, we wouldn’t be in the pool on time to start on the hour.

Cheers,
Anthony

[Ronan Lambe]

Hi Anthony,

I know what you mean, unfortunately there are people in after us in some of the lanes at 10am so we’ll stick to a 9am start for uniformity.

Enjoy the swim,
Ronan

Sent from my iPhone using Tapatalk

[paulod]

All.
2 of the lanes are from 9:15 to 10:15. 1 is from 9 to 10. I cant make it tomorrow.
Ask on deck which is which and last in gets the bogey lane. People can get into the open lanes from 10 to 10:15 and do some of the 50s.

Here are some sets if you want to follow them:

ADV
10 min w/up
3 x 200 @ 3:40
4 x 150 @ 2:45
6 x 100 @ 1:45
8 x 50 HARD @ 1:15
cool down

INTER
w/up 10 mins
4×150 @ 3:10
6×100 @ 2:00
10 x 50 @ 1:15 as 25 hard 25 easy – swim in pairs
cool down

Improvers

10 min w/up
2 rounds of:
200 swim with pull bouy or fins
2 x 100 swim straight
6 x 50 swim straight
all with 15 seconds rest

[Author]

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