New masters coach that would like to get some good Ideas to spice up my practices

this was my coach's favorite set, but we swimmers hated it cause it was tiring, but I like it now cause it's good for pulling energy out of nowhere. It's called a Fartlec (I hope I spelled that right). Because we were immature high school students, we made fun of the name...but it's swedish (?) for speed, I think. Anyhow, it's a 400 yard continuous swim. The first hundred is 25 sprint, 75 easy swimming, the second hundred is the first 50 sprint, 50 easy. The third hundred is 75 sprint, 25 easy, and the last hundred is full out sprint... eh, so it's a little bit corny, but it's good for stamina and stuff like that. Hypoxic ones are good too. when swimming a normal set, you control your breathing...I think this set is quite common, but being only from one club, I wouldn't know. The hypoxic sets are just plain old swimming freestyle sets, but you breath every 4 stokes and then 6 strokes and then 8 strokes. So when you're swimming, you're only allowed to breath you've done four strokes, after that breath, you can take another one after 6 strokes, and then after that one, you can take a breath after your did 8 strokes, and then your go back down to 4 strokes. If you breath bilaterally, I think the pattern is 3, 5, 7 instead of the 4, 6, 8. You have to keep the pattern after the turn too. So, let's say you're doing a fifty: swim, taking a breath after 4 strokes, and then 6 strokes. But then you're almost to the wall, so you take let's say 3 strokes BUT DON'T BREATHE...do the flip and finish the last 5 strokes after the turn because you're only allowed to breath after 8 strokes for this breath (3+5=8), and then start back at 4 strokes and so on. Um, I know there's more interesting ones, but I can't remember, I'll post it if I do.

this was my coach's favorite set, but we swimmers hated it cause it was tiring, but I like it now cause it's good for pulling energy out of nowhere. It's called a Fartlec (I hope I spelled that right). Because we were immature high school students, we made fun of the name...but it's swedish (?) for speed, I think. Anyhow, it's a 400 yard continuous swim. The first hundred is 25 sprint, 75 easy swimming, the second hundred is the first 50 sprint, 50 easy. The third hundred is 75 sprint, 25 easy, and the last hundred is full out sprint... eh, so it's a little bit corny, but it's good for stamina and stuff like that. Hypoxic ones are good too. when swimming a normal set, you control your breathing...I think this set is quite common, but being only from one club, I wouldn't know. The hypoxic sets are just plain old swimming freestyle sets, but you breath every 4 stokes and then 6 strokes and then 8 strokes. So when you're swimming, you're only allowed to breath you've done four strokes, after that breath, you can take another one after 6 strokes, and then after that one, you can take a breath after your did 8 strokes, and then your go back down to 4 strokes. If you breath bilaterally, I think the pattern is 3, 5, 7 instead of the 4, 6, 8. You have to keep the pattern after the turn too. So, let's say you're doing a fifty: swim, taking a breath after 4 strokes, and then 6 strokes. But then you're almost to the wall, so you take let's say 3 strokes BUT DON'T BREATHE...do the flip and finish the last 5 strokes after the turn because you're only allowed to breath after 8 strokes for this breath (3+5=8), and then start back at 4 strokes and so on. Um, I know there's more interesting ones, but I can't remember, I'll post it if I do.