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 Speed Dev (5 min)
- 4 x (12.5m Max Speed, 12.5m Distance/Stroke, 25m Easy Swim) on own pace, 1:15 max
Set 2: 300m Lactic Acid Tolerance, 800m Recovery (22 min)
- 6 x 50m FS Sprint on 3:00 with active recovery swim between (max sprint duration 45 sec … whistle)
- 200m Easy Swim FS / BK on 4:00
Set 3: 250m LA Tol, 700m Recovery Swim (19 min)
- 5 x 50m BK on 3:00 with active recovery swim between.
(max sprint duration 55 sec … whistle) - 200m Easy Swim FS / BK on 4:00
Set 4: 100m LA Prod (4 min)
- 4 x (25m BR/Choice Sprint) on 1:00
Cool down swim – Pull increase breathing 200m
W.U. 1100m Main (Work 750m, Recovery 1600m), Swim Down 200m