These swimmers can take a punishing schedule and are highly competitive. They will swim a set based on the National Squad, with a little more time for turn arounds and sometimes fewer repetitions.
|W/U||1 x 200m FC
1 x 200m IM Kick (50 FLY, 50 BC, 50 BR, 50 FC)
|MAIN||Race Pace Set 1
18 x 50m through IM order @ 200m IM pace
6 x 50m Fly to BC
6 x 50m BC to BR
6 x 50m BR to FC
1 min rest after 6 x 50 12 x 50m
400m FC as 4 x (50m with pull-buoy as (25m FC kick, 25m FC arms only) + 50m FC)
Slow easy swimming just above 1500m pace, do not rush or race this.
|Race Pace Set 2
24 x 25m @ 100m pace
Additional 1 mns rest after 8 and 16
|S/D||1 x 300m CH Easy||02:30||300||6||60|
Only one swimmer to begin with, the second joining during the first Race Pace Set. I was asked about lactate production and didn’t have an answer. Up to Race Pace Set 2 the sets had gone like clockwork, to the upper limit of the margin I had given. They took an additional breather of 2 mins+ before this and took a longer rest at the 8 and 16 mark giving themselves only 2 mins for a swim down. One swimmer did all of the RPS2 as Fly, the other with a mix of strokes. One swimmer completed the swim down in the public lane.