LAST PRACTICE of the 2008-2009 season – see you all on Tuesday 8Sep09. Enjoy the holiday!
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: 50m Kick / 150m Recovery (6:02-6:07)
- 4 x (12.5m Over-Kick, Easy Swim rest of 50) on own pace, 1:15 max
Set 2: 200m Lactic Acid Tolerance, 400m Recovery (6:09-6:21)
- 4 x 50m FS Sprint on 3:00 with active recovery swim between ~100m (max sprint duration 45 sec … whistle)
Set 3: 200m LA Tol, 300m Recovery Swim (6:23-6:35)
- 4 x 50m BK on 3:00 with active recovery swim between ~75m
(max sprint duration 45 sec … whistle)
Set 4: 75m LA Prod, 150m Rec (6:37-6:43)
- (3 x 25m Sprint BR) on 2:00 with active recovery swim between ~50m
(max sprint duration 25 sec … whistle)
Set 5: 75m LA Prod, 150m Rec (6:45-6:51)
- (3 x 25m Sprint FS) on 2:00 with active recovery swim between ~50m
(max sprint duration 25 sec … whistle)
Set 6: 50 LA Prod (6:53-6:55)
- 2 x 100m IM Team Sprint ‘Race’ on 2:00
Cool Down – Easy Swim 200m Choice
W.U. 1100m Main (Work 650m, Recovery 1150m), Swim Down 200m = 3100m