anaerobic capacity training

From The Science of Winning, p.336

physiological adaptation induced: rise of glycolytic rate = VLamax, PLamax or maximal lactate production rate

...plays an important part in the base training period and, to a smaller extent, in the competition training period where it is mainly used for maintenance purposes.

Preferably, the anaerobic capacity exercises are inserted into the first half of the training session. This type of workout also lays the basis for the tough anaerobic power work that will come up later and must therefore certainly precede the anaerobic power sets.

Training Criteria

Checklist for the anaerobic capacity exercises:

1. short intervals (25-50 m)
2. each repetition must be swum just a little slower than maximum pace
3. the rest must be at least as long as the exertion time span, preferably, even 2 times the exertion time
4. contrary to all other types of training, passive rest is better than active rest

A trick to control the intensity of the anaerobic capacity sets is to insert an all-out sprint early in the set:
- if the time of this sprint is more than 1.5 sec/50 m faster than the previous repetitions then the previous repeats were too slow and the remaining reps have to be swum faster
- if the time of this sprint is less than 1 sec/50 m faster than the previous repetitions then the previous swims were too fast and the remaining reps have to be swum slightly slower

Conversion to Mountain Sports

1. Short intervals of 12-24".
2. Each repetition must be just a little slower than maximum pace.
3. Make rests twice as long as the exertion time—24-48"—and passive.
4. Test the output:
   1. Go all out in the third sprint.
   2. If the effort covers the same distance, but more than 1.5" faster, then the sprint pace is too slow.
   3. If the effort covers the same distance, but less than 1" faster, then the sprint pace is too fast.