Main Set Monday - Controlled Pace

If you just look at the distance and intervals of this practice, there's nothing to it.

However, if you do it exactly right, you better know where you're starting point is, or it's going to be pretty tough.

Enjoy.

Main Set (short course yards):
• 12 x 100 on 1:30 - controlled descend from 1 - 3 based on :05 seconds
  -  a controlled descend means you drop :05 seconds from 1-2, and another :05 seconds from 2-3.  Then repeat that 4 times.
  - The example is that if you go 1:20 on #1, you have to go 1:15 on #2, 1:10 on #3.

 • 12 x 50 on :45 - controlled descend from 1 - 3 based on :03 seconds

Start off too fast on #1, and if you're true to the set... now you've set the challenge.