The main set of this session is one that my fellow Gothenburg Sim coach (Christina Ekstedt) wrote for our squad. I liked it so much I thought I’d share it. I’m told its an adaption of a well known set used by the club.
I added my own warm up and cool down, but the main set is exactly as Christina wrote it. It essentially starts at 100m and works up to 200m then down again. There are two rounds with no break between the rounds and 10 seconds rest between each “step” (though as a masters swimmer I might try it with 15 seconds).
The usual disclaimers apply; this session was written for a specific group, we don’t mind if people use it or adapt it for their own use, but they do so at their own risk etc.