SpeedSwimTriathlon

Swimming Lactate Tolerance (60 min)

By June 16, 2013 No Comments

Targeted Benefits:

  • Maintain optimal race pace
  • Increase lung strength
  • Build lactate efficiency

Warm up (800m): Technique and form

  • 3 x (50m Swim, 100m Drill, 50m Form)
  • 200m Kick

Main Set (1600m): Lactate Tolerance

  • 7 x 100m Flat out (1:45 cycle or 10sec rest)
  • 5 x 100m Flat out (1:55 cycle or 20sec rest)
  • 3 x 100m Flat out (2:05 cycle or 30sec rest)
  • 1 x 100m Flat out (2:15 cycle or 40sec rest)

Warm Down (600m):

  • 200 Kick with fins Warm Down (600m)
  • 200 Swim with fins
  • 200 Mixed stroke (Breast, Freestyle, Backstroke, Freestyle)

Key Points:

  • Push yourself
  • The main set should be uncomfortable and hurt
  • Do every two weeks at most

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