Last night we did a lactate session. There weren't that many people there (no speedies) so I started in a lane on my own, though I was joined halfway through the warm up by one of the younger women of the club. The session was a lactate one and I kind of tried reasonably hard, though seemed just to "hang on" on the 400M swims (I think I swam them slightly harder than recovery swims but not much).
The session in full was:
Warm Up:
1 x 200 EZ
Main Set (swum twice):
4 x 100 @ 80% with 15 RI
8 x 25 fast on 30
1 x 400 @ 80% with 2:00 RI
The 100M repeats I swam breathing to the left and averaged 1:18. The 25M repeats were 14 - 15s and 400M repeats around 5:50 pace.
