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LT sets

Lactate production and tolerance sets

  1. Workout 02/17/12 pm: drop it at a higher level

    by , February 17th, 2012 at 10:34 PM (Maple Syrup with a Side of Chlorine)
    I tried! Took an LT set from qbrain and slightly modified it for a workout tonight:

    w/u: 200 FR/150 Back

    go five times through:
    - Broken 100 AFAP (rest :15 at 50 and 75)
    - Ez 100 back
    - When the clock hits 5 minutes, repeat

    I did:
    FR: 28.09, 13.75, 13.12 = 55.36
    FR: 26.38, 13.57, 13.50 = 54.25
    FR: 26.81, 13.75, 13.37 = 55.13
    BK: 30.57, 15.19, 14.63 = 1:01.19
    FR: 27.19, 13.37, 12.75 = 54:11

    150 loosen and out
    (solo/Rec/1500yds/40 minutes)
    (total for day = 4,450 yds)
    --------------------

    qbrain did this lactate tolerance set of 6 on 6 minutes, but I had less than 40 minutes total and decided to drop the time down to get in 5. I felt zapped after the first one! haha I think that I would have rather benefited from the extra rest, so I have to remember to take it next time.

    I will put a link to these types of sets under my blog category sidebar if you want to check them out (I copy the likes of q, fort, and rich a). It is interesting that the age group team doesn't do stuff like this (they didn't when I was a kid either) - wonder if there are disadvantages for the kidos.

    I have been thinking about doing these types of sets more, and I get nervous about them, but I can't help but think that they do a great job of preparing the mind and body for race efforts. I played with two mentalities for the frees: odd ones focus on high turnover, whereas on the even ones speed up the tempo but not flail about. I can see that I need to work to control my stroke more when sprinting from the times. Jim T. posed the question last week and I have been thinking about it.

    I am a little disappointed in the back, but I have still been frustrated with body placement and finishing my pull with good hip rotation. I think that if I had done the back earlier on in the set them time might have been faster. Oh well - I have put up better times in practice recently so I will excuse myself on the grounds of recovering from my hperglycemic episode yesterday (and today).

    I had a good time at my nephew's birthday, complete with pizza, cake and ice cream. I think I have satisfied my sweet tooth for a while. Off to bed soon - team practice tomorrow morning (at least I can sleep in until 9:30 am). Should sleep well tonight!

    Updated February 17th, 2012 at 11:19 PM by rxleakem

    Tags: lt 100's
    Categories
    Swim Workouts , LT sets
  2. Workout 1/8/12: I'm a little more than useless

    by , January 8th, 2012 at 04:16 PM (Maple Syrup with a Side of Chlorine)
    Solo at Rec (scy) - first Sunday dip since last April

    w/u:
    200 FR/200 BK
    4 x 100 FR Pull with buoy on 1:30
    4 x 50 kick on 1:00

    50 easy before my first ever LT set swiped from qbrain:
    10 x 50 on 3:00
    - did 3 FR, 1 Fly, 1 Back twice through, with 5 deep water bobs between swims
    - 26.72, 26.94, 27.31, 28.94, 29.50, 27.12, 26.81, 27.06, 29.88, 29.63

    50 ez before a long 300 w/d
    (1900 yards, 80 min)
    ---------------------

    Our pool is open on Sunday's during the winter, and after being sore from yesterdays d-day I decided I would use the "extra" day today to do the LT set. Wow - what was I thinking?! At least I have a short day at work tomorrow - I see an afternoon nap in the works.

    I usually see Kevin during the lunchtime and master's swims, and today he came in during the w/u and took interest in what I was planning to do. Good thing - every time I finished a 50 he asked what the time was, and he swam FR when I did the first backstroke. Again, so good to have an accountability partner in the water, which is still hovering at 85.

    I noticed on the 3rd free of the LT set that I was not finishing my pull, so I worked to keep up rotation on the following ones. I started to feel the pain after the fly, and it just kept getting worse, just like q said it would. My heart rate did not drop too much, and after the last one I felt as crappy as I did after the 10K this summer. I didn't hurl today, though.

    I did a slow warmdown to stretch out, then came home and collapsed on the floor for about 5 minutes before hoping the chair to blog. We are heading to the sister-in-law's house for a birthday party. I am hoping to crash on the couch and sleep during a football game if there is still one on.

    I am glad that I did this, because it felt good to just push though the pain and crummy feeling. I will be looking to swipe some more stuff from q leading up to spring champs season - I am interested in joining his gridge with James for the 50 free

    Updated February 17th, 2012 at 10:36 PM by rxleakem

    Tags: lt 50's
    Categories
    Swim Workouts , LT sets
  3. LT Sets

    by , January 1st, 2012 at 11:00 PM (Maple Syrup with a Side of Chlorine)
    I don't take credit for these, but you should be able to find out who should get it ... Most of it is from following qbrain and Fortress discussing ideas ...

    [ame="http://forums.usms.org/showthread.php?t=17617"]Breakouts[/ame]


    [ame="http://forums.usms.org/showthread.php?t=12744"]Speed Zone workouts[/ame]


    The Fortress posted this somewhere and I copied the text - not sure where to find it now:
    "On any real sprint set, you should do a slow recovery swim before the next AFAP effort. You definietly don't want to be just hangin on the wall. I generally do at least double the fast distance. You want the intervals to be generous so that it is a true all out effort."
    - 8-10 x (25 AFAP + 75 EZ @ 3-4:00
    - 6 x 50 @ 4-6:00
    - Broken 100's at 6-8:00 - break 15 at 50 and 15 at 75. (You can opt to just kick the last 25 if your legs tend to die in a race)
    - 3 x (5 x 50 w/ fins) @ 1:30 -- 6/7/8/9/10 fast strokes (a Rich Abrahams set I did yesterday)
    - 5 x 100 @15:00 all out

    Jeff Commings - must be a fan of REM

    Updated February 17th, 2012 at 11:11 PM by rxleakem

    Categories
    LT sets