On Wednesday afternoons, the Indiana Hoosier swim team puts on racing suits and goes off the blocks. This “Lactate workout” is meant to create and help the body practice dealing with lactic acid.
There were three different lactate groups today: Longer, middle, and sprint.
The sprint workout (which included US Olympian Matt King) was:
- 2×75 @ 10:00 (275+ cooldown)
- 2×50 @ 7:00 (200+ cooldown)
- 4×25 @ 3:00 (75 cooldown)
The middle workout (which included Olympians Josh Matheny, Tomer Frankel, and Rafael Miroslaw) was:
- 1×150 @ 10:00 (300+ cooldown)
- 1×75 @ 10:00 (275+ cooldown)
- 2×50 @ 7:00 (200+ cooldown)
- 4×25 @ 3:00 (75 cooldown)
The longer workout (which included US Olympian Anna Peplowski) was:
- 1×150 @ 10:00 (300+ cooldown)
- 2×75 @ 8:00 (225+ cooldown)
- 3×50 @ 6:00 (150+ cooldown)
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Benzig’s starts are filthy. Matt King’s start is…just ok…but I don’t think I could do arm circles that fast in the dry air. And it helps that he is on top of the water like one of those running lizards from Planet Earth.
Can only go to the well so many times Ray – might be as fast as they are for the rest of the season……could have used some of that speed vs Texas 🤣🤣🤣🤣🤣
My biggest brag in life is that Brian Benzig in practice is only a second faster than I’ve ever been in a meet…..
On the 25
Seeing teams suit up for training makes it even funnier to me that some coaches would sooner forfeit a competition than suit up for a swim meet.
Why the cool down? Isn’t one if the purposes of a lactate set to let LA build up.
There’s two different types of lactate sets – lactate generation and lactate tolerance. This might be more of the former where you generate high amounts of lactate and then learn how to flush it out quickly.
In general though it’s always good to cooldown after hard efforts for injury prevention.
Wearing suits also limits lactic acid, but the short warm down isn’t going to clear all that much. I’m guessing it allows for more crisp technique while still getting a good buildup. We used LA tests when I was there, so I’m sure the coaches are making sure they get the most out of it.