Threshold and Lactate Set with Coach Phil Kraus

Phil Kraus
Head Coach/CEO
Greater Pensacola Aquatic Club

Here is a set I did this AM with my 2 highest groups.  We are getting back into the swing of things after a long 5 week of gearing up for fast meets (HS District, Regional & State and our Prelim/Final meet – THE Gravy Bowl) and then the holiday.  My intention was to work their endurance a bit while asking them for a few Quality swims.  They did a great job and were a bit wrecked after workout.  This was after 50 minutes of weights first starting at 5 AM.  We have to go AM each day and must be done by 7:30 AM.
Warm Up – 750 yards ~ 20 min
400 Swim on 6:00 with Square Turns (touch turns but they have to get tot he correct side) all with Breaststroke pullout
7 x 50 IM Transition Series –  Focus on Turns – Evens are fast
     #1 Fly Drill/Swim   #2 Fly/BK Swim   #3 BK D/S   #4 BK/BR Swim   #5 BR D/S   #6 BR/FR Swim   #7 FR D/S
Main Set – Threshold and Lactate Production – 3500 yards ~ 65 min
5 rounds
2 x 200 Freestyle @ Threshold but loosely based on their Cruise interval before they tapered)
     #1 Breathing Pattern 3 – Goal get between :05 & :10 rest
     #2 Neg Split – Goal get between :10 & :15 rest
          Group A = 2:25   Group B = 2:35    Group C 2:25 (doing 175’s)
6 x 50 on 1:00 – Same Stroke by round on #2 & #3
     #1 Smooth – Choice of stroke
     #2 25 Skill/25 Swim No Free – Skill is anything to improve, drill, BP, Kick, Underwaters, etc
     #3 All Out No Free
Warm Down – 250 yards ~ 5 min
Total 4500 yards ~ 90 min

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