The goal of this session: is to force the body to regulate levels of lactate whilst maintaining LT1 intensity.

Start the session with a controlled, progressive warm up.

I then want you to perform:
3 minutes @ Tempo
3 minutes @ SS
3 minutes @ Tempo
3 minutes @ Threshold
3 minutes @ Tempo
3 minutes @ SS
3 minutes @ Tempo
5 minutes recovery and then repeat.

Finish the session with 10 minutes easy spin to kickstart the recovery process.

Key to swim groups, based on 400m time:
Intermediate swimmers - 400m slower than 8 mins
Advanced swimmers - 400m between 6 mins to 8 mins
Expert swimmers - 400m faster than 6 minutes
- - -
Warm-up: (All swimmers)

2 x 100 easy, each as 50 freestyle, 50 back
- - -
Drill Set: (All swimmers)
4 x 100 drill as 25 6-3-6, 25 freestyle, 30s rest
2 x 50 as 25m scull, 25m freestyle, 30s rest
- - -
Main Set 1 (All swimmers) :
150 fast on 15s rest
100 easy on 15s rest
50 fast on 15s rest

150 pull buoy, fast, on 10s rest
100 pull buoy, easy, on 10s rest
50 pull buoy, fast, on 10s rest

150 fast on 15s rest
100 easy on 15s rest
50 fast on 15s rest
150 pull buoy, fast, on 10s rest
100 pull buoy, easy, on 10s rest
50 pull buoy, fast, on 10s rest
- - -

Main Set 2 (Advanced and Expert only)

150 fast on 15s rest
100 easy on 15s rest
50 fast on 15s rest
- - -

Main Set 3 (Expert only)

150 pull buoy, fast, on 10s rest
100 pull buoy, easy, on 10s rest
50 pull buoy, fast, on 10s rest
- - -

Cool Down (All swimmers)

2 x 100 choice of stroke, easy