Summer – WK 2 (cycle wk 2 – Thurs)

Anaerobic – Lactic Acid Tolerance

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: 200m Aerobic Dev (4 min)

• 4 x 50m Pick-up, alt FS, BK own pace (max 1:00 per)

Set 2: 400m Lactic Acid Tolerance, 400m Easy (16 min)

• 4 x 100m FS on 4:00 with active recovery swim between.
  Target Pace = 100FS PB + 10 sec (db 1:13 – 1:15)
  (max sprint duration 1:30 … whistle)

Set 3: 200m Recovery (4 min)

• 200m Easy Swim FS / BK on 4:00

Set 4: 400m Lactic Acid Tolerance, 400m Easy (16 min)

• 4 x 100m BK on 4:00 with active recovery swim between.
  Target Pace = 100BK PB + 10-15 sec (db 1:23 – 1:26)
  (max sprint duration 1:30 … whistle)

Set 5: 100m Kick (LA Pro), 200 Easy (6 min)

• 4 x (25m Sprint Kick with board, easy swim 50m) on 1:30

Set 6: 50m work, 100m recovery (6min)

• 2 x (25m Sprint IM Seq, 25m easy on 1:30

Cool down swim – increase breathing 200m

W.U. 1100m, Kick 500m, Main (Work 1100m, Recovery 1100m), Swim Down 200m