Main Set Monday - Hold Your Pace

Start the set with a pace you feel confident you can hold for a long time.  Be careful not to be too aggressive at the beginning, it just may creep up on you.

Main Set (short course yards):
 - 8 x 50 on :45 - maintain and get your target pace
 - 1 x 400 on 6:00 at the pace you set on the 50s
 - 4 x 100 on 1:30 - maintain the same target pace
 - 1 x 400 on 6:00 at the pace you set on the 50s
 - 2 x 200 on 3:00 - maintain the same target pace
 - 1 x 400 on 6:00 at the pace you set on the 50s
 - 1 x 400 UNDER pace - faster

Challenge yourself, but also learn if your ambition at the beginning of the set is valid.