3-8-24 The Lactate Lab

Warm Up 1000/25:00

400 Free Loosen

300 -50 Back -25 Breast

200 -50 Breast -25 Back

100 I.M

Threshold Test Set 600/10:00

3x200 @:30s Rest Best Average(As Fast as you can Hold)

-Average 100 Pace = Threshold Pace

*Example If you Go 2:30 your T Pace is 1:15

Main Set 2250/50:00

3x300 @:30s Rest  -Threshold Pace +3/100 -Control Stroke Rate 

2x200 @:10-20s Rest Threshold Pace

4x100 @:10-20s Rest Threshold pace -1 

4x50 @:15s Rest Threshold Pace -2

6x25 @:15s Rest Sprint

1x200 Pull Breathing 3-5-7-3 by 50 

Cool Down 300/5:00

50 Double Arm Back Stroke W/ a Breast Kick

100 Free

100 Kick

50 Scull

4150 Yards 90 Minutes

3-6-25 Suffering with Style

 Warm-Up:900/ 20:00

300 loosen

6x50 @:10s Rest I.M Switch 

4x50 @:10s Rest Free Descend. 1-4 

4x25 @:10-15s Rest Rest Sprint Cycle 

Pre-Set:450/12:00

3x(3x50)@:10s Rest Descend 1-3 Within Rds 

*Change Strokes Per Rd

Kick Set:400/10:00

16x25@:10s Rest

Odds: Fly Kick OR Breast Kick

Evens: Free Kick Sprint to mid-pool -Steady after

Pull Set:600/15:00(Snorkel)

3x200@:15s Rest Free Build 

#1: Buoy

#2: Buoy and Paddles

#3: Paddles and Fins

Main Set1125/25:00

5 Rounds:

1x100 @:10-15s Rest lowest Stroke Count possible per 25

1x50  @:5s Rest Build 

3x25  @:10s Rest Fast

Sprint Set:225/8:00

9x25 @:15s Rest

Odds: Underwater max distance into smooth 

Evens: Sprint 

Cool Down:200/5:00

200 Loosen

3900 Yards 95 Minutes

3-4-25 Lap by Lap

 Warm Up 900/20:00

300 Free Loosen -Every 3rd 25 No Free

6x50 @:10-15s Rest -Odds Choice Kick -Evens Pull

4x50 @:10-15s Rest I.M Order Drill/Swim

4x25 @:10-15s Rest -Odds Scull -Evens Build

Drill 500/10:00

8x25 @:10-15s Rest -Odds Breast Stroke 1 Pull 2 Kicks -Evens Butterfly W/ a flutter Kick

8x25 @:10-15s Rest -Odds Backstroke 3Pulls 6Kicks  -Evens Freestyle Flick Drill

1x100 I.M

Main Set 2100/50:00

3 Rounds

1x200 @:20-30s Rest Pull Negative Split

4x50 @:15s Rest -Odds Sprint Kick -Evens Swim Build

2x100 @:10-15s Rest I.M

4x25 @:15s Rest Sprint 

Cool Down 300/5:00

4 Rounds

1x25 Drill

1x50 Smooth Swim

90 Minutes 4000 Yards