here is a real test set

It seems like a good "fitness" set.  One I might do in the first few weeks of the season to build my base.  But I prefer something with a little more to it than just "make these intervals," not that sets of that sort don't have their uses!

This was my main set yesterday:

3x100 @ 1:15 Aerobic

2x25 @ :20 

75 @ 1:00 

25 @ :20

3x75 @ 1:00 Aerobic

2x25 @ :25

75 @ 1:15

2x25 @ :25

3x50 @ :45 Aerobic

2x25 @ :25

75 @ 1:15

2x25 @ :25 

200 EZ

100 Rehearsal Swim (off the blocks)

Each time the 25s and 75s were all at 200 pace or faster (this particular time I was faster than pace on the 25s but just a hair off pace on the 75s).  I like to do speed work with target paces in mind. The 100s, 75s, and 50s Aerobic were like an "active recovery," as there were no extra breaks in the set.

Thanks, another set that demonstrates to myself how slow I truly am.  

I am just good for 25s done on 2days rest

Shouldn’t see it like that.  Different strokes for different folks.  Not sure your precise back ground or age, and those should factor into whether you look at a set as written and say “that indicates I am slower/faster than I thought.”

Good point

I have a similar type of set, sometimes 1k or less, a continuous fr done slow for about 175 then a 25 sprint, and so forth.  I don’t like resting at the wall in chilly aqua 

did this one (the 10x200 one) on Tuesday.  solid workout 

I always considered 10x200/3:00 hold <2:30 to be a mark of excellent fitness for me.

10x200/3:00 backstroke hold <2:45 was a real landmark. I'm not sure if I ever cleanly got it, maybe a 2:47 in there toward the end kind of thing...

Pretty sure I have one LCM 200 BK to my name, and it’s a solid, respectable 2:39.  So if I did 10x200 BK on 3:00 and held 2:45, I’d be elated!

My set was scy. LCM would be epic. My best 100 LCM BK is 2:41 from a decade ago. 

Now that I think about it, I'm pretty sure I have done that set in a 50 yard pool too, so "LCY".