Slower = Better = Faster?

I think the swim coach knows a lot of people are gearing up to race this weekend, since we had it pretty light this morning. That also might be being nice after the 2k time trial on Monday, but either way, I'll take it.

There wasn't much of anything fast today, just some form work, then some intervals where the goal was good form. We got into a pace set, with the plan being to have decreasing efforts in each set (do a set at sprint pace, then a set at HIM pace, then a set at IM pace). I found that I was working pretty hard in the sprint sets, but for the IM pace, I was essentially going as slow as I could, working on good form and long strokes. Result? Almost as fast as HIM pace, with no strain. Just more proof that one of the main things I need to work on is staying relaxed with good form, since I can go faster doing that than flailing along at a high effort. Let's see if I remember this 300m into the swim at Milton.

Swim: w/u - 200m each free, non-free, pull
4x100 as 25 scull/25 pull, 15"
400 free, 30"
4x50 ez non-free, 10"
4x25 free, quick, 10"
3x(3x100 free on 2:00
100 ez non-free) (1: sprint pace, 2: HIM pace, 3: IM pace)
c/d - 100 ez pull, 100 ez non-free
Total: 3100m

Added a short, easy bike ride after work:
Bike: 30 minutes, easy