Anaerobic Speed Reserve training for sprint runners boils down to running 10 short sprints with lots of rest.
If you don't make the assigned time, stop. If you make all 10 compute a new time.
Paper by the originators: jap.physiology.org/.../1955
Summary: sprint42.com/.../
Another summary: www.dshen.com/.../asrspeedcom_ultimate_speed_training.html
Does anybody see potential for the pool? The odd distances I can see make implementation tough.