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.
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
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8 Rounds:
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3. Mixed style repeat set From Swimming Fastest
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8 Rounds:
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4. Beginners Anaerobic from Pull Kick Swim
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6 Rounds:
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5. The Classic from Pull Kick Swim
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4 Rounds:
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6. Nick Brunelli’s Sprint Set 1 from Your Swim Book
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5 Rounds:
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7. Nick Brunelli’s Sprint Set 2 from Your Swim Book
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8. Coach Richard Pointon’s set from Techniq Group
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