The workouts that you don't feel like doing starting always turn out to be some of the best. I didn't feel like getting in the water, but once I got in and started the warm up I could tell everything was going to be alright. Main set started with 2 x 100 moderate with 5 seconds rest between them. This was a good way to get a feel for my pacing of the 4 x 200 as 50 moderate, 50 threshold that came next. Those each had 20 seconds of rest. I liked my effort level on the threshold segments. I could tell I was working harder than normal, but it wasn't anything that was going to waste me. The main set ended with six 25 yard sprints on 20 second rests. The sprints tonight felt much better than my last attempt.