> Main Set Monday - March 12, 2012 | GoSwim TV

Main Set Monday – March 12, 2012

Here’s a pace set to learn just how smooth, and how tough your correct pace for a 200 feels.

Start off a bit slower than you think you should… it’ll catch up to you quickly.

Main Set (short course yards)
 – 4 x 50 on :45 – hold a constant pace
 – 1 x 200 on 3:00 – swim a 200 at the pace you just swam the 50’s

Do this six times, and descend the times from 1 – 3.

Example:
Set 1 –

• 50’s would be at :40 each
• 200 would be at 2:40

Set 2 – 
• 50s would be at :37 each
• 200 would be at 2:28

Set 3 –
• 50s would be at :34 each
• 200 would be at 2:16

 – repeat and enjoy.