The main set of this session was a favourite of my coach back in the day, usually if we were doing anaerobic work we were given this set or the nausiator set with a dive. I’ve added a warm up and cool down. Ideally you want to do 800m or more for a warm up, but I’m usually under time constraints and have to hope that 700m will do. The easy swim between sets of fifties can also vary depending on time. I usually only do 50m Bc between them, but I have been in squad sessions where up to 200m was done between sets of fifties. There are two variants of the main set included on the bottom, I try to work in the first variation when doing more than one anaerobic session in a week. The second variant is for “fun” when I’m tired of doing frontcrawl all the time.
Warm Up
200m Fc,
150m Fc choice drills,
3x50m fc kick (aim for a comfortable time to go off),
100m Bc, 4x50m Fc build to sprint off 1:00
-Set total 800m
Main Set repeat four times:
4x50m Fc sprint off 1:30
50-100m Bc (whichever distance you do, do it all four times)
-Set total 1000-1200m
Cool Down working the pace and your heart rate down
150m pull,
150m kick,
150m swim
-Set total 450m
-Session total 2250-2450m
Variation 1 do all of the sprint 50s kick with fins. 1st and 3rd set of four Fc kick on your side, 2nd and 4th set Bf kick on your back
Variation 2 do all of the sprint 50s in IM order
pullkickswim.com 
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