Developing your awareness of pace this week.
MAIN SET: 1650
In each round, the four longer swims should be done at the same pace. Be aware of your pace per 50 during the longer swims. In each round, descend the 50s from the pace you set on the four swims. E.g., if your pace on the 125s is 40 seconds per 50, your first 50 should be :40 and then you descend the second and third 50. Rest intervals are 15-20 seconds on everything. Take a maximum of 30 seconds extra rest between rounds. Over the course of the three rounds, your pace for the longer swims should descend slightly.
4 X 125 plus 3 X 50; descend 1-3 on the 50s
4 X 100 plus 3 X 50; descend 1-3 on the 50s
4 X 75 plus 3 X 50; descend 1-3 on the 50s