Session Suggestions

Here are a few suggestions from Matt Thomas for sessions for the next four week period running up to the Midlands.

Tues 11th
800m kick + critical speed set
Wed 12th
HVOs Starts/turns (10in10out)/finishes +FINs
Fri 14th
5 x 50s off 3.00 best average + 25s Lactate kick off 60
Sun 16th
MVO2 10 x 50s, 8 x 50s, 6 x 75s, 4 x 75s off 60/2.00 (swim last 25 easy) hr 10-15bbm 1min between sets

Tues 18th
Peak Lactate
Wed 19th
Race Pace - 100 swimmers broken 100s (4 x 25s) 200 swimmers broken 200s (4 x 50s) PB pace 1min between reps
Fri 21st
25, 50, 75, 50, 25 off 30,60,1.30 1min between 3sets hr10-15bbm
Sun 23rd
10 x 100s MAX off 3.00 best average

Tues 25th
Lactate Tolerance 50s/75s 2-3mins rest
Wed 26th
Race Pace broken 50s/100s off 2.00/3.00 PB splits
Fri 28th
HVOs timed 15m from turn, 20m from push
Sun 30th
MVO2 3sets of 8 x 50s off 60 best average 1min between sets hr10bbm

Tues 2th
Lactate Production x2-3 timed swims, main race distance 500m easy between swims
Wed 3rd
HVOs mixed with A1 recovery
Fri 4th
Aerobic maintenance / race warm up rehearsal
Sat Midlands30th
Sun Midlands