The main set this morning was a butt-kicker, in the best sense of the word. When more than two lanemates (who generally prefer different types of sets) say they like a workout, we have a winner! The important part of the main set is not the intervals, which are generous, it is the honesty by which you swim the set. If you do it right, you will be hurting. In this case hurting = good. Well done BB, Chris, and Bill G.
650 warmup
10 x 75 on 1:15 going:
odds free/drill/free
evens free/stroke/free
4 x 200 going:
odds pull on:30r
evens IM on:30r
Main set - Twice through:
300 going 100 hard/200 pace on 4:40
300 going 100 hard, 100 pace, 50 hard, 50 pace on 4:30
300 going 200 hard, 100 pace on 4:20
no break between sets!!
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