Sub-lactate Training

15 - 30 minute warm-up, focusing on stroke technique and glide phase

Repeat the following twice:
30 sec at 90%, then 30 sec rest
60 sec at 90%, then 60 sec rest
120 sec at 90%, then 60 sec rest
120 sec at 90%, then 60 sec rest
120 sec at 90%, then 60 sec rest

5 - 10 minute Warm down, maintain good stroke technique.