There will be no training on the following dates:
- Saturday 29th June 2019
June Training Plan
|Mon 3rd||Tues 4th||Wed 5th||Thurs 6th||Sat 8th|
|AT o/c||V02 IM||LT FC||Speed No 4||Choice RPT o/c|
|Mon 10th||Tues 11th||Wed 12th||Thurs 13th||Sat 15th|
|A1 No 1||AT FC/BC||V02 BC/BRS||LP IM||Speed Fly/BC|
|Mon 17th||Tues 18th||Wed 19th||Thurs 20th||Sat 22nd|
|Sprint RPT FC||A2 o/c||AT No 4||V02 No 1||LT BC|
|Mon 24th||Tues 25th||Wed 26th||Thurs 27th||Sat 29th|
|Speed FC||Endurance RPT o/c||A1 No 2/3||AT No 1||Training cancelled|
Training Zone Descriptions
A1 (aerobic low intensity) is low intensity work. It is usually done as a recovery session following a particularly hard high heart rate session or week. You should be focusing on technique whilst completing these types of set.
A2 (aerobic maintenance) is higher intensity work than A1 but does not produce high levels of lactic acid and is used to enhance lactic acid removal.
Anaerobic threshold (AT) is performed at an intensity between aerobic and anaerobic (zone 3+). When swimming at this intensity the amount of lactic acid produced is low and is quickly removed through the set.
Aerobic overload (V02) is high intensity work at approx VO2 MAX. This is used to improve the maximum rate at which your heart, lungs, and muscles can effectively use oxygen during exercise.
Lactate Production (LP) sets are sets in which the intensity of training results in maximal lactic acid build up.
Lactate Tolerance (LT) sets are designed to help the body adjust to higher levels of lactic acid using high intensity work with medium rest.
Basic speed (Speed) is high intensity for a short duration with long rest. This zone is used to improve performance in short distance races.