Certainly some of my ability to hold a particular pace comes from sets where I do push myself. Most often that will be in the final repeat or two.
But I think most of that ability comes from sets in which I strive to achieve a particular pace as easily as possible. Because, if I'm to hold, say, 1:22+ for 16 consecutive 100s, the first 10 or so, need to be well below max.
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