Yummy Lactate

WARM-UP (1100 yds)

• 4 x 200 SKPS
• 4 x 75 on 1:30 – 25 choice stroke kick + 25 stroke drill + 25 stroke
  Warm up the stroke that you would like to sprint

MAIN SET (1600 yds) 

• Power Set – Maximum Effort
  8 x power push off + 4 stroke cycles, then EZ to the wall on :45
• Threshold Endurance Set
  5 x 200 on 3:20, broken at the 100 for 10s to check pace
  Hold 500 pace for the 1st 100, then 500 – 3s for the 2nd 100
• 1 x 200 Pull Recovery
• Sprint – Lactate Production Set – Maximum Effort
  8 x 25 choice on 1:30

Cool Down (300 yds)

• 1 x 300 choice

Total Yards: 3000