Tag: Copley

Lactate Threshold Set with Coach Andy Copley

Posted on by rdwoodruff

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.