Half Distance Full Distance MAIN SET OPTION 2

Same as above, but do the main set three times. Main set four or five times (As the main sets increase, shorten the warm-up and cool down.) 3 x 100 fast with 30 SRI 300 mid race pace (MRP) with 20 SRI 4 x 50 fast with 15 SRI 200 MRP with 20 SRI 4 x 25 fast with 5 SRI 100 MRP with 1 MRI (minute rest interval)