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:
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