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WorkoutLactate sets
Ability Level:USS ABC Level
Type:General
Course:SC Yards
Duration:120 Minutes
Distance:6400+
AuthorWade C. Roberts
Submitted By:Wade
Email: wadecroberts@m.cc.utah.edu
Club:Univ.of Utah, USS Surf, Utah Masters
Club/Author Info:Currently on the University of Utah Swim Team.
Swims 200 IM, 400IM, 100 BR, 200 BR, 200 FR,
100 FR, 200 FL

Set Category Set Description Set Intervals
Warm-up 400 swim @ 6:00
12 x 100 Free @ 1:20 75%

Pre-Set 24 x 50 @ 45 IM order 80%

Kick Set 3 x 200 Kick @ 3:15 IM order

Main Set 4 x ( 100 FR @ 1:20 descend by :05
each 100 until you can't make it)
( 1 min rest bet. each set.)
3 x 200 IM @ 2:45 90%

Drill Set 50 scull, 50 fists, 50 OK, 50 thumbsies
@ 1:00

Other 12 x 25 sprint w/starts.

Warm-Down 300 warmdown, FR








Total = 6400+ SC Yards
10000000202

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