Racing is the best practice! Lactate workout from the Florida Keys Swim Club Racers Group.
Workout
Warm-up:
400 free/back
3×100 free (2nd 50 faster) @1’45
200 IM (25 drill, 25 swim per stroke)
4×25 choice (3×25 build by 25 and 1.-3. / 25 easy)
Main Set:
One round of the following:
200 choice easy speed @5′
100 choice fast @3′
50 choice all out off the block
100 easy choice
Two rounds of the following (R1: free, R2: choice):
100 fast @3′
50 all out of the block @2′
25 sprint off the block
300 easy choice (at least 100 kick)
Three rounds of the following (R1: free, R2: choice, R3: stroke):
50 all out of the block @2′
25 sprint off the block @1′
15 break out sprint from push (easy to 25)
500 easy choice (at least 100 kick & 100 pull)
Swim Down:
6×50 choice (25 scull/25 swim) R10″
4×75 free or back (25 kick on left side, 25 kick on right side, 25 swim) R15″
2×100 free with 4, 3, 2, 1 breath(s) per 25 R30″
200 easy choice
WORKOUT TOTAL: 3800
This workout was provided by Coach Nico Messer.
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