Anaerobic – Lactic Acid Tolerance – a hard one!
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 (6:02-6:07)
- 4 x (12.5m Over-Kick, Easy Swim rest of 50m) on own pace, 1:15 max
Set 2: 400m Lactic Acid Tolerance, 550m Recovery (6:09-6:28)
- 2 x 200m / 3 min Smart Fast FS on 7:30 with active recovery swim between (~200m)
- 150m Easy Swim FS / BK on 3:30
Set 3: 400m Lactic Acid Tolerance, 600m Recovery (6:30-6:52)
- 4 x 100m / 1:30 min Smart Fast FS/BK on 5:30 with active recovery swim between (~150m)
Cool down swim – Pull increase breathing 200+m
W.U. 1100m Main (Work 850m, Recovery 1300m), Swim Down 200m = 3450m