Main Set Monday - Just Swim Some Freestyle

 A simple set that has a recovery piece that's just a bit longer... affording you more rest if you maintain your pace.

Holding a pace just under an interval is better when the swims are a bit longer.  For example, if your best interval is 1:20 per 100, and you can hold :18 seconds per length, if you go 25s, you'll get :02 seconds rest, for 50s, you'll get :04 seconds rest, for 100s, you'll get a whopping :08 seconds of rest.  So maintaining the same pace, the smart person would hope for longer swims.

It's with that thought, that we put together this very simple set.

Main Set (short course yards):
Four sets of the following, with at most :30 seconds rest between sets.

 - 4 x 100 on 1:15
 - 1 x 200 on 2:30

That's it.  Now get in the groove and get some rest. ;)