We like lactate

How’s your need for speed? More importantly, how’s your tolerance for speed?

Warm up:
300 swim, kick, drill, build by 75

Main set:
8×75 as (1: Swim, 2: Drill 3: Kick 4: Build) and repeat. 10 secs rest
200 steady swim.

4×100 on 15 secs rest, descend 1-4
100 steady swim (not slow)

4×50 100% All Out effort. 30 seconds rest.
100 steady swim (not slow)

12x 50 as 25 ALL out + 25 easy on 30 secs rest

Swim down: easy swimming: start moderate and relax to slow pace

Total: 3,150m + warm up

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