We used this set to challenge our swimmers ability to repeat/hold a swimming pace. It made for a excellent set yesterday.
Warmup & 3k aerobic free followed by
? x 100 Free, make as many as you can without stopping
1st time you miss an interval: Take 1 x 100 off, then continue
2nd time you miss an interval: Take 1 x 100 off, then put fins on and continue
3rd time you miss an interval: Climb out and begin dryland (5 pushups @ :30, 10 squats @ :30, repeat)
Our intervals for each of 5 different lanes (and ranges of ability) in the group:
1:04, 1:07, 1:10, 1:12, 1:15