This session has a mixture of speed, short IM work, and some distance aerobic work. I swam it in a long course pool and its early in my season, so the times are rough estimates of what they would have been in a short course pool mid-season. I sometimes reorder the main set depending on what I am trying to achieve. In the version below I want to feel comfortable in the 50s and want to put myself under a bit of pressure in the 400s. Other times I might do the set the opposite way around so that I am a bit fatigued for the various 50s and must work to maintain my technique.
As with other sessions on here, this one is made for me. People are free to try it but do so at their own risk. Please cite or link to me if sharing it.