Here’s a challenging little set which I like to use from time to time to see how I’m shaping up in the pool from a fitness perspective. It combines elements of both flat-out speed and sustainable endurance. It’s a great set to do at any time of the year and one which will keep you on your toes. As you’re constantly changing pace and watching the clock, the session will fly by. We like to call it the “Spike Set” and we believe the origins of this session can be traced back to Grant Hackett’s coach, Dennis Cottrell.