In this thread Fortress said:
Interesting Race Club thread. There was one post concluding that lactate tolerance was the key for the last 15 meters of a 100, not aerobic capacity.
Which leads to something I've been thinking about lately. I'm sure we've all had races where you try to give it everything you've got at the end and you absolutely turn to jello. I assume this is the lactic acid kicking in. When it hits you slow down very quickly. So how can we train to improve that tolerance?
Here's an article by Genadijus Sokolovas on the USA Swimming website: www.usaswimming.org/.../ViewMiscArticle.aspx
In it he talks about lactate tolerance type sets:
Anaerobic Metabolism (Anaerobic-Glycolitic) is the non-oxidative process of recycling of ATP from glycogen. Glycogen is stored in the muscle cells. Glycogen fairly rapidly recycles ATP, but it is slower than from CP. Anaerobic metabolism produces lactate. It is the main energy system for exercise bouts of 30 sec until 3 min. When distances are longer, aerobic metabolism predominates. Anaerobic metabolism has high power, middle capacity, and low efficiency.
Examples of swimming sets and distances that develop anaerobic metabolism: distances of 50 to 300 M/Y, high intensity swimming sets with a short rest interval (i.e., 6-16 x 25 M/Y, 4-8 x 50 M/Y, 2-4 x 100 M/Y, 2 x 200 M/Y with rest interval 20-30 sec etc.).
Anyway, I'm finally getting to my point here. The standard way to do this is using fixed sets like this, but has anyone tried something like swimming absolutely all-out until you hit that lactate "jello" feel where you feel yourself slowing down? At that point maybe do some very slow "active rest" swimming then repeat, etc. The goal being to build up the time/distance you can keep up that all-out speed. It seems like actually confronting that lactate wall like this would be a great way to help with lactate tolerance in races.
How much rest did those intervals give you on the 200s?
A little over 20 seconds; I held 1:53s. But others in my lane got much less, going in the 2:05-2:10 range. Again, the idea is to get most of your rest while swimming the 150s -- which were EASY -- and not on the wall.
The first four 150s were not hard but not quite easy, either: get your stroke and rhythm going, prepare your body to go fast. But once you do the first 200, the 150s should all be very easy, to recover.
How much rest did those intervals give you on the 200s?
A little over 20 seconds; I held 1:53s. But others in my lane got much less, going in the 2:05-2:10 range. Again, the idea is to get most of your rest while swimming the 150s -- which were EASY -- and not on the wall.
The first four 150s were not hard but not quite easy, either: get your stroke and rhythm going, prepare your body to go fast. But once you do the first 200, the 150s should all be very easy, to recover.
