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

Big Shoulders 2014

The Big Shoulders 5K Swim: a Lake Michigan-size test of guts, determination and fortitude amidst the chilly, windswept waves. Fresh-water, long distance swimming: an event in a hostile environment at which humans are not supposed to excel, and yet excel they do. While most of Chicago and the sane world sleeps on the first Saturday after Labor Day each year, tough competitors take on Lake Michigan's currents, turbulence and temperature inversions, just for the sake of saying they have "big shoulders". Every swimmer that comes to the Lake that morning, starting with a jittery stomach and swimming with guts, finishes with a personal version of the title "Champion". 

Think you are made of that kind of stuff? Come join us for the Big Shoulders event: swim, cheer or volunteer -- we just want to see you here!

Big Shoulders 2014 will be held on September 6, 2014 at Ohio Street Beach. 

Registration opens on March 1, 2014. To register, go towww.clubassistant.com/bigshoulders.  Hurry! This race will sell out well months before the race!