With today being sprint day, I thought I’d mix it up a bit. Actually, I thinking I’m going to do a lactic workout once a month. Honestly, I don’t know what wild hare convinced me to do a 200 back at race pace. It was painful and highlighted how, if I’m ever going to do that again, I need to start swimming longer lengths backstroke. My original thought was to also swim a 200 free race pace. Hahaha! After the 200 back, I nixed that quickly. Between each easy and the next sprint, I gave myself a couple of minutes. The rest is necessary if you’re going to do a true lactic workout.
So, go forth, and have fun.
50-minute swim workout, lactic
500 warmup (~7:30)
Warmup set 3x (600 yds, 12 min)
4 x 50 IM order on 1:00
rest 1:30 minutes
Unless otherwise stated, the rest are race pace.
150 warm down
Total yards: 2300
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