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The 8 Best Lactate Production Swimming Sets

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Jasmine Ong

Lactate production sets are designed to increase the rate of anaerobic metabolism, improving the body’s ability to create and release energy quickly. They also increase the quantities of CP and ATP stored in the muscle, energy sources that provide that quick burst of energy necessary for sprinters.

This trains swimmers to swim hard and fast from the very start to the end of a sprint.

Lactate production swimming sets are shorter distance, typically around 25-50 yd/m of fast rep, with long rest intervals in between each fast rep, to give sufficient time for lactic acid removal in between each rep.

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Here are the 8 lactate production swimming sets to add to your workout, to bring your team closer to winning the season.

1. Mixed distance repeat set from Ernest Maglischo’s Swimming Fastest

8x100 (25 fast, 75 easy) @ 2 mins 

 

2. Mixed rest repeat set from Swimming Fastest

8 Rounds:

  • 50 fast @ 1 min
  • 100 easy @ 2 min

 

3. Mixed style repeat set From Swimming Fastest

8 Rounds:

  • 25 fly fast @ 1min
  • 125 free pull @ 2min

 

4. Beginners Anaerobic from Pull Kick Swim

6 Rounds:

  • 2x50 fast @ 1:30
  • 50 easy @ 1:30

 

5. The Classic from Pull Kick Swim

4 Rounds:

  • 4x50 @ 1:30
  • 50-100 easy
  •  

 

6. Nick Brunelli’s Sprint Set 1 from Your Swim Book

5 Rounds:

  • 50 fast @ 3mins
  • 75 fast @ 6mins
  •  

 

7. Nick Brunelli’s Sprint Set 2 from Your Swim Book

  • 3x200 descending 1-3, @ 7 mins
  • 3x50 fast from a dive @ 6 mins
  • 3x20 fast from a dive @ 4 mins

 

8. Coach Richard Pointon’s set from Techniq Group

  • 2x50 @ 1 min, target - best time + 7/8 seconds
  • 100 easy @ 2 mins
  • 4x50 @ 1:10, target - best time + 5/6seconds
  • 100 easy @ 2 mins
  • 6x50 @ 1:20 target - best time + 3/4 seconds
  • 100 easy @ 2 mins
  • 8x50 @ 1:45 target - pace of second half of 100

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