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 (6:02-6:07)
- 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, 300m Recovery (6:09-6:25)
- 6 x 50m FS Sprint on 2:00 with active recovery swim between ~50m (max sprint duration 45 sec … whistle)
- 200m Easy Swim FS / BK on 4:00
Set 3: 300m LA Tol, 240m Recovery Swim (6:27-6:43)
- 6 x 50m BK on 2:00 with active recovery swim between ~40m
(max sprint duration 50 sec … whistle) - 200m Easy Swim FS / BK on 4:00
Set 4: 225m LA Prod (6:45-6:54)
- 3 x (3 x 25m Choice Sprint) on 1:00 – suggest 3-FS, 3-BK, 3-BR
Cool down swim – Pull increase breathing 200m
W.U. 1100m Main (Work 1025m, Recovery 540m), Swim Down 200m = 2865m