Here is a set we did that seemed to engage everyone. It covers both the aerobic component as well as the anaerobic side of the equation. This is what our senior trainers did. You can modify the totals and the intervals to suit your own needs. The idea to grasp is the attack of the system from both the oxygen and lactate side of the equation.
Warm up was about 20 minutes of swimming and drills.
Set 1 - 5x300/ 3:30 negative split...we also had a group going on 4 minutes
Set 2 - 10x200/2:20 - 1-5 negative split; 6-10 progressive (descending)...also had a 2:40 group
Set 3 - 15x100/2 - 1-5 negative split; 6-10 progressive; 11-15 neg split & progressive...this set had a lot of the various strokes and IM's involved.
Sets 1&2 worked the aerobic side while Set 3 was more challenging form the anaerobic side since the rest to work ratio was closer to 1:1. We ended up with some really fast swimming on #'s 13, 14, 15 as well as #10.
Graduation has been on many of our swimmers' minds this week and last. We hope most, if indeed not all have gotten the message that they make their choices about how life unfolds for them. We recently found a set of "Wisdom Cards" from Louise L. Hay. These wonderful and inspiring cards have eye catching graphics and thought provoking observations about the human condition. One in particular caught our eye and seemed particularly relevant given the graduation theme at this time of year. You can find her on the web.
It is written as follows:
On the front side...I have the power to make changes...
On the reverse side...It is so comfortable to play victim, because it is always someone else's fault. I have to stand on my own two feet and take some responsibility.
Here's to fast swimming and standing on our own two feet!