Andy Copley, Malibu Canyon Aquatics
Lactate Threshold Set working on 2nd 50 of goal 100 with a little bit of underwater dolphin kick worked in…
GEAR: Fins; Tempo Trainer
7×50 w/fins @ 2nd 50 goal pace 1:00
8×25 no fins, 12subkk @ .45 tempo :25
6×50 w/fins @ 2nd 50 goal pace :55
10×25 no fins, 14subkk @ .45 tempo :30
5×50 w/fins @ 2nd 50 goal pace :50
12×25 no fins, 16subkk @ .45 tempo :35
4×50 w/fins @ 2nd 50 goal pace :45
I do variations of this set a few times each season with different strokes, going off the blocks, etc… it has been one of my most effective sets for a couple of years now as the kids love it and I always get a huge effort out of everybody.
2 thoughts on “Lactate Threshold Set with Coach Andy Copley”
Please advise what is meant by “12subkk” Is it 12m underwater or 12 underwater kicks or something completely different?
12subkk means 12 sub kicks or 12 underwater kicks