I did the below training set with 3 groups yesterday 2x Regina Masters and 1x Level 10 Fitness. The results were great- we had swimmers hitting times for either 4x100 or 6x100 that they had only had done on a one off swim before.
Only issue we had was that the Pool Temp was high in the second two practices and swimmers were starting to over heat.
terrific over all though.
Warm Up
8x75 as odd - Fc/ch/Fc even ch/fc/ch
8x25 Kick (various body positions - See Natalie Coughlin Vid)
Main Set
the goal is to try and discipline a "turn a round time" of 15 sec from target time. swimming a 1:45.0 with 15 sec rest = 2:00 turn around.
6x100 all at 400pace (or faster) Rest 15 sec only
1x150 easy recovery
6x100 all at 400pace (or faster) Rest 15 sec only
1x150 easy recovery.
If the set is daunting...it is. so the possible alternatives are as follows if you cannot manage 6 in a row.
either
3 sets
4x100 @400pace on 15-20 sec rest
1x100 easy recovery
or
4 sets
3x100 @400pace 15-20 sec rest
1x50 easy recovery
Swim down
1x4000 Choice
Total 2,800 in 60 mins
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