Lactic Acid Production Session
Warm-Up: 1200m
- 200m Pull or Swim FS
- 4 x (25m Kick IM, 25m Swim FS)
- 200m Pull or Swim BK
- 4 x (25m Kick FS, 25m Swim IM)
- 200m Drill Swim BR – FL
- 200m Drill-Swim FS
Set 1: 100m Kick
- 4 x 25m Kick done as (12.5m Hard, 12.5m Easy)
Set 2: 200m Lactic Prod, 400m Recov
- 4 times through the following – repeating on 3:00
- Sprint FS for 50m or until 30sec Whistle
- 50-100m or 2:00 recovery swim
- 15-30 sec rest / regroup on wall
Set 3: 200m Recov
- 200m long FS / BK – work on lower strokes per length
Set 4: 400m Recov
- 4 x (25m Choice Kick hard, 75m same choice Swim Recovery pace) Continuous.
Set 5: 200m Lactic Prod, 400m Recov
- 4 times through the following – repeating on 3:00
- Sprint FS for 50m or until 30sec Whistle
- 50-100m or 2:00 recovery swim
- 15-30 sec rest / regroup on wall
Swim Down: Up to 500m
- Up to 500m Mix Strokes including some increase breathing FS
W.U. 1200m, 200m Kick, Lactic Prod 400m, Recovery 1300m, Swim Down 500 Total 3600m