Lactate Production Set with Jeff Gross

Jeff Gross, Head Coach, Saline Swim Team

Founder, Techniq Group

We rarely repeat exact sets, aside from tests, but here is one we reliably do once per cycle. Here is a copy from something I wrote. 

Our sample set is one of my all time favorite lactate production sets (used early in the lactate production cycle noted above) and is one of the only sets I dependably repeat each season. I mean, its one of my all time favorite sets of any kind. Swimmers are asked to increase effort as the rest gradually increases; causing lactate levels to spike significantly. The set came to me from a long time mentor, Coach Richard Pointon:

2 x 50 @1:00 holding best 50 time +6/7 seconds

100 Smooth Technique As; 50x (Fists/ Stroke Count) @2:00

4 x 50 @1:10 holding best 50 time +4/5 seconds

100 Smooth Technique As; 50x (Fists/ Stroke Count) @2:00

6 x 50 @1:20 holding best 50 time + 2/3 seconds

100 Smooth Technique As; 50x (Fists/ Stroke Count)@2:00

8 x 50 @1:45 holding second half 100 pace

Longer flush out swim, min 300

I expounded on it a bit recently on our Blog at Techniq Group. https://www.techniqgroup.com/news/2019/1/27/chapter-2-lactate-production-sample-set

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