ajthomas wrote:
Mainset:
20 minutes of 50s at the highest intensity you can maintain for the entire duration. Rest interval = work interval. If you can hold 30s, do them on a minute for 20 total.
If you slow down, take one off. If you are still slow call it a day and adjust your expectations tomorrow.
That's pretty close to a text book USPRT set for 200 free race pace. It's a little more rest than they prescribe (20 seconds), but I've found a little more rest to sometimes be beneficial (although I'd personally suggest capping it at 30 seconds, regardless of your "work time.")
200 free is kind of a golden distance to work at, with strong up- and down-distance effect. Get better at this set, you'll almost undoubtedly be better at everything from the 100 to the 1500m/1650y/1.2miOW.
"They're made of latex, not nitroglycerin"