Its September, people are thinking of courses, night classes, new - TopicsExpress

Its September, people are thinking of courses, night classes, new sports. Get in the Swim at Sportsco (Ringsend) Thursdays at 9pm for Dublin SC coached training session - €7. Four levels catered for: Lane5 - Fast 200 warm up 2x100 Jab entry drill 50 / 50 swim R10 2X100 ELBOW OVER HAND R10 2X100 50 FIST/50 SWIM R10 8x25 easy/steady/sprint @ 45 100 BC 8x25 sprint @ 45 10x100 @ 1.35 200 Cool down LANE 4 - Fast 200 2x100 Jab entry drill 50 / 50 swim R10 2X100 ELBOW OVER HAND R10 2X100 50 FIST/50 SWIM R10 8x25 easy/steady/sprint @ 45 100 BC 8x25 sprint @ 45 8x100 @ 1.45 200 Cool down Lane 3 - Medium 200 2x100 Jab entry drill 50 / 50 swim R10 2X100 ELBOW OVER HAND R10 2X100 50 FIST/50 SWIM R10 8x25 easy/steady/sprint @ 45 100 BC 8x25 sprint @ 45 8x100 @ 1.55 200 Cool down Lane 2 - Slower 200 2x100 Jab entry drill 50 / 50 swim R10 2X100 ELBOW OVER HAND R10 2X100 50 FIST/50 SWIM R10 8x25 easy/steady/sprint @ 45 100 BC 8x25 sprint @ 45 10x50 @ 70 200 Cool down

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