Contributed by Guy Davis, NELMSC Vice Chair
My favorite set is a “lactate production set” written by Mike Bottom and found in The Swim Coaching Bible. I have used this (and similar sets) when preparing for meets where I am trying to swim fast 100s. I believe that they helped me a lot, particularly to maintain speed on the back half of a 100. In Bottom’s words, he uses the sets to “teach the freshmen [swimmers] how to swim fast without fear.” The combination of swimming fast and pushing into the lactate production zone is challenging and exhilarating. I feel that the set, in addition to training the lactate energy system, helps build the mental strength required to “commit” to swim a fast 100.
Be sure to warm up well before starting the set, including some faster pace work to set up the sprinting. I recommend repeating the set a few times when building to a meet, for example every other week for the six weeks prior to the meet.
The set:
3x through:
3x [75 + 25]
300 easy/drill
The 75s are descending, with the first two fast but trying to keep perfect form, and the last one at 100% effort.
The 25 is on the back, double arm or pulling the lane line for recovery.
I recommend an interval between 2 and 2 ½ minutes for each [75+25].
The first round is no equipment, the second round is with fins, and the third round is with fins and paddles.
The first time out, there is no need to ramp the intensity too much; just try the set out for size. Then, you can attack with greater intensity in subsequent weeks. Also, be aware of the equipment use: paddles can be tough on the shoulders. An alternative is forgo paddles and progress efforts by starting with a zoomers-type fin and advancing to bigger fins. If you are prone to cramp, be sure to prepare for that.
You can adapt the set in many other ways to suit your needs and preferences. I hope you have fun with it and enjoy its challenge as much as I do.
A big thank you to Guy for submitting this workout and feel free to send a “favorite set” that we can share with our members to Bob Ouellette, NELSMC Coaches Chair.
Reference: The Swim Coaching Bible, Chapter 16, Freestyle Sprint Training, pp. 209-219, especially pp. 213-215, Lactate Production Sets