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

50 easy

rest 1:30 minutes

Unless otherwise stated, the rest are race pace.

200 back

100 easy

100 back

50 easy

50 back

50 easy

25 back

25 easy

100 free

50 easy

50 free

50 easy

25 free

25 easy

150 warm down

Total yards: 2300

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