Here's a fun set that challenges and builds team spirit.
This is a set that will challenge all swimmers on all levels. Don't be wimpy on the first 50, or it will be too easy.
Here's a set that will challenge your breaststrokers to learn their stroke.
Learning to use front end speed to allow for active rest, can teach a new way to swim interval sets. Experimentation is the key.
Sometimes you have to be brave when you're swimming a race. Sometimes coaches have to demand that you're brave. Either way, taking out a race FAST is a good skill to learn.
Making challenging intervals is easy. Making easy intervals challenging is the fun part.
No matter how good you are, you can never be good enough off your walls. If you're still learning, this is a great introduction of what you want to have be a habit.
OK... so I admit it... I COULD have told everyone the entire set prior to sending them off, but what fun would that have been.
While the main set sounds simple, it can be one of the toughest sets swimmers do.
A simple set that has a recovery piece that's just a bit longer... affording you more rest if you maintain your pace.
Here's a quick set of 50's that you can throw into a workout to keep the swimmers on their toes.
Descending 5 x 50's gives you the goal time... next you'll have to hold that a bit longer than one.