Taking a standard set from warm-up to something pretty intense. Plan for the future.
Understanding what’s coming and a bit of pretending makes this set a bit more fun. The goal is to pretend that the interval you’re currently on is the NEXT interval you’ll be expected to do. If the interval is 1:30, pretend it’s the 1:25 and so on. This sets you up for the pace you’re about to be asked to perform, and you’re always working ahead a bit.
Main Set (short course yards)
– 4 x 100 on 1:30 – go fast enough as if the interval was 1:25
– 4 x 100 on 1:25 – go fast enough as if the interval was 1:20
– 4 x 100 on 1:20 – go fast enough as if the interval was 1:15
– 4 x 100 on 1:15 – go fast enough as if the interval was 1:10
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