A choice of main sets today; either:
1. For Distance Demons
2. For sprinters and Form Fiends
200 free, 100 back, 100 breast, 2×25 fly all with 8-13 s rest (on the fly wait till the last swimmer comes in)
7×200@3:15 (top lanes) 6@3.40 (others): broken 5s at 150, swim the last 50 fast.
8×125@2:50 broken 10s at 75, swum as 75 good training pace front crawl, last 50 flat-out sprint No.1 stroke.
9×50@1:30 rolling IM (i.e. #1 fly/back, #2 back/breast, #3 breast/free 3 times note there isn't a free/fly in there).
1-200 easy.