Jason,
As I was going to train heavy everyday and this was new to me, I started with a reduced volume of swings (60 total) and 5 Get Ups, so I could gauge how my body reacted. Increased it every two weeks to 80 total swings and finally 100.
As for intensity, I increased the density each week of the Get Ups and increased the reps in the Sw's.
i.e 1/1, SW, 1/1, SW, 1/1, SW, 1/1, SW, 1/1, Sw to
1/1, SW, 1/1, SW, 1/1, SW, 1/1x2, SW
1/1, SW, 1/1x2, SW, 1/1x2, SW
1/1x2, SW, 1/1x3, SW
1/1x5, SW etc
I had no specific rest periods. I went on feel and wanted to stay fresh and feel "energised" by the time I finished. But I would guess around two minutes.
I cant say this is or was the right way to do it, just what felt right to me. I will carry on for a couple more weeks before starting to add in my 40kg slowly. As for results, I couldnt press the 32kg barely off my shoulder, and now I am pressing it for easy singles GTG style.
Pull Up ladders 2x a week in the evening (PM done in the morning) and barbell squatting on Sat (low volume). Sun off.
Looks complicated, but I find it surprising simple and mentally easy to focus.
Sam