Don't get me wrong, I'm all for the 15X100m set, but that can be hard to motivate yourself at times.
So the first one is take your 1500m race pace and add 15/10/5 seconds to that.
(For example, my race pace is 1:30/100m)
So your interval is
What I like about this workout is that even though you are swimming hard the whole time, it feels almost like a fartlek workout. And instead of being 15X100 you think of it more as 5X300 broken up.
The second thing I like about this workout, and unfortunately unless you swim exactly my pace you won't enjoy it as much, is that those times add up exactly to 5 minutes, so its the same time on the clock every time. I just need to remember to leave on
Repeat Red Top.
The Second workout I really like doing, and I don't know what the name of it is, but every subsequent 100 has to be faster than the previous.
You make your interval time really easy, say 2:00/100m. This give ample time for recovery.
Starting out, you swim the first 100 really slow focusing just on technique, ie; 1:55ish, should feel painfully slow.
Then each 100 after that should be 1-2 seconds faster.
The first 5-8 should be really easy but then you get down to the 130's and it gets a little bit more of a workout.
Once you hit #12-13 your now in the 1:20's and for me, this is getting into the red zone.
Whats nice about this workout is that it teaches your to build by the end, and since you were focusing on technique for the first bunch, hopefully you should be swimming efficiently and strong. My goal for this one is to at least hit 15X100.
Anyways, thats all for now