Warm up 10x25m easy
Main set 8 x 200m on 25sec recovery at race pace
Will went to soft play and I got my swim in. It's the first time since Hawaii that i've used the creche. I has the lane to myself as well.
The aim was to do 7 sets but I thought I may as well do the 8. For the last one I slowed the stroke down and went faster it would be far easier if effort in equalled speed out but this just proves again how important technique is.
From here i'm thinking about dropping the distance to 100m and building the number of intervals. I think the pros do a lot of this i.e. 100x40