I ran for Santa Monica TC, so I have experience with Igloi-based training. I'll answer a few questions based upon what I read (I quit on page 1).
I wasn't happy with my mileage, but I trained primarily with 800/1500 guys and I could have done more a.m. and Sunday running. It's easy enough to run 100++, assuming you can handle four hard workouts a week.
The difference between "speed" and "swing" is based upon your turnover rate/stride length. "Speed" is faster turnover (shorter strides), while "swing" is slower, longer strides. Theoretically, at sub-max levels and less than race distance, you should be able to run similar paces for either, so you're developing different muscle groups (and/or reducing tearing of muscle fibers) without sacrificing the VO2 benefit of the workout.
I ran a few "all out" efforts, but a lot more at "good" pace and occasionally "hard" pace. One year we were on the infield at Santa Monica College, and we seldom saw a stopwatch. The next year, on the new Mondo track, we saw a watch far more often. I don't know that it made much difference to our racing performance.
Workouts lasted 2+ hours often, but I loved every minute of it. I was in my early 20's then, so it beat working.
P.S. -- 100's and 200's are not "alactic," as the alactic system is only good for about six seconds, as I understand.