Main Set, 2 rounds of 5 x 150M working hard aerobic first 100 into fast last 50M. Second set with fins. Controlled ramp swimdown.
warm up 2 rounds 4 x 100s warm up. Round 2 with fins and paddles.
3 rounds 5 x 100m threshold pace/best holding pace/best average.
Main set lactate tolerance. 2 rounds of 9 x 50m
3 reps with 2 mins rest, 3 reps with 1 minute rest 3 reps with 50 rest. 2nd round of 9 x 50M with fins.
Main set working for Back end of each swim fast. think "clear the pack for a clean exit"
Drills and skills, see drill list below, into Race Pace 50's thinking race feel, race tactics and some race specific breathing.
Lactate Tolerance is all about getting out and hanging on. these reps are in 3 blocks, first block with lots of rest. will probably feel great and be fast. 2nd set should drop off but we fight to not allow them to. last 3 reps is hang onto whatever you have left! do not worry about times, this is totally judged by effort and the "burn". its not nice, it wont be pretty, but it works!
High Heart rate set. ensure some spikes in efforts in warm up and sub set to maximise opportunity for high heart rate ranges in main set. main 5 x 100 progressive, then 3 x 100, 3 x 75 and 3 x 50. repeated twice, fins optional on second round.