W5D4 – Lactate Threshold + Met Con

AM Learning to Run again 10 x 1' jogging / 30" rest SMR + Yoga PM   1. Swimming  200m - 300m - 500m / 1' rest Target pace: 2'03" / 100m (from last week's CSS test) Timings: 200m - 4'03" 300m - 6'06" 500m - 10'27" Reflection:  Swam the 200 & 300m too fast... …

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W4D5 – Lactate Threshold

Swimming Did a Critical Swim Speed test to find out which swimming pace corresponded with my lactate threshold. WU: Dynamic swinging + 10mins easy swimming, building up to 90% intensity 1 x 400m - Time: 8'03" 1 x 200m - Time: 3'57" Both done in freestyle at my maximal sustained pace, around 80% intensity. (So …