This is set that was introduced to me by Coley Stickels, Assistant Head Coach at Indiana University. The set is based upon a German study on cyclists, not swimmers, but might be appropriate for swimming. The exercise consisted of 6 seconds of maximum effort, followed by 24 seconds of rest. Interestingly, this is one of the few sets I’ve seen that may help both the anaerobic system and aerobic system; the former by conversion of slow twitch to fast twitch fibers and the latter by the sheer number of swims and the duration of the set. I include the reference below for those that want to learn more.