Lactic Acid Production Session
Lactic Acid Production training is one of the gentler ones. The sprint segments should be swum fast but below your maximum speed. If you’ve figured out your splits for a 100m race, the lactic acid production training speed is about that of the 2nd 50 of your 100 plus a second or two. You should feel some lactic acid building up in each sprint, but during the recovery swim, you should be able to almost fully flush the lactic effect.
Warm-Up: 1200m
- 200m FS
- 4 x (25m Kick IM, 25m Swim FS)
- 200m BK
- 4 x (25m Kick FS, 25m Swim IM)
- 4 x (25m Drill IM, 25m Swim IM)
- 200m Pull choice
Set 1: 150m Lactic Prod, 550m Recov
- 6 times through the following – repeating on 2:00
- Sprint FS for 25m or until 25sec Whistle
- 75m or 1:20 recovery swim
- 15 sec rest / regroup on wall
100m Easy Swim Choice
Set 2: 150m Lactic Prod, 550m Recov
- 6 times through the following – repeating on 2:15
- Sprint BK for 25m or until 25sec Whistle
- 75m or 1:35 recovery swim
- 15 sec rest / regroup on wall
100m Easy Swim Choice
Set 3: 100m Lactic Prod, 300m Recov
- 4 times through the following 2:30
- Sprint 3rd Stroke for 25m or until 25sec Whistle
- 75m or 1:50 recovery swim
- 15 sec rest / regroup on wall
Swim Down: 200-400m
- Long Stretching Swim of 200 to 400m
W.U. 1200m, Lactic Prod 400m, Recovery 1400m, Swim Down 200-400 Total 3200-3400m