Anaerobic – Lactic Acid Production
Warm-Up: 1100m
- 2 x (200m Pull, 50m Kick, 50m Drill, 100m Swim)
once as FS, next as BK - 100m Pull, 100m Kick, 100m Swim BR
Set 1: 400m
- 8 x 50m Kick choice on 1:10 or 5 sec rest
Set 2: 300m work, 600m recovery
- 6 x 50m FS Sprint on 3:00 (aim for pace of 2nd 50m of a 100m race)
with active recovery swim between repeats.
Set 3: 200m recovery
- 200m Swim Mix BK – FS
Set 4: 200m work, 300m recovery
- 4 x 50m BK Sprint on 3:00 (same target concept as above)
with active recovery swim between repeats
Set 5: 100m work, 100m recovery
- 4 x (25m Sprint IM Seq, 25m easy on 1:30
Cool down swim – increase breathing 200m
W.U. 1100m, Kick 400m, Main (Work 600m, Recovery 1200m), Swim Down 200m