Aerobic Lactic Threshold
Warm-Up: 1100m
- 200m Pull
- 2 x [200m Drill {FS, BK}, 25m kick, 100m Mix {FL, BK, BK, BR}, 25m kick]
- 200m Pull Mix
Set 1:100m Heart-Rate Riser
- 4 x 25m Build to Sprint FS with short rest per 25m
Set 2:450m Aerobic Lactic Threshold, 300m Recovery
- 3 x (2:00 FS Sprint, 100m easy) on about 4:00 or 5:00
Set 3: 300m – Recovery
- 100m FS Breathing 4, 6, 8, 10
- 200m min Stroke Count Swim
Set 4: 25m – Sprint, 25m Recovery
- 25m FS Sprint for time, 25m easy
Set 5: 350m – Pacing
- 50m FS PACE
- 100m FS hitting twice the 50m Pace time
- 200m FS hitting four times the 50m Pace time
Cool Down – Easy Swim 200m Choice
W.U. 1100m, Main (Work 925m, Recovery 625), Swim Down 200m = 2850m