## Friday Night (16/02/2018) – 12 x 100

The main set this last Friday evening was a 12 x 100 set and of those the first four were swum as freestyle. We did these on 1:40, which meant not necessarily a great deal of rest but enough given that we were only swimming four of these. What I found interesting was the times / effort involved in this broken 400 compared to the previous Wednesday’s 400 timed swim. And the fact that the broken 400 were all swum between 1:15 and 1:17 compared to the 1:27 pace of Wednesday.

And, yes I am well aware that a broken swim is not the same as a straight 400, and also that on Friday’s I am not wearing my drag shorts. But the difference between the two is huge – at least 10s per 100M.

Set | Distance | Cumulative | Description |
---|---|---|---|

10 x 750 | 750 | 750 | Odd FR. Even another stroke |

12 x 100 | 1,200 | 1,950 | 4 x 100 FR, 4 x 100 Fly/FR and 4 x 100 IM |

10 x 50 | 500 | 2,450 | Kick – 5 x 50 FL, 5 x 50 FR |

2 x 250 | 500 | 2,9500 | Pull: 1 x 25, 1 x 50, 1 x 75 and 1 x 100 (twice) |