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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