For Swimmers
Hold the back half
of the set.
Less burn into the wall. More turn into the next hundred.
Lane 4 · 25 mSet 3 of 4
Main set
10 × 100, descend the back half.
The interval that separates the masters lane is not the front half — it is whether 7 through 10 still hold.
#1
1:18
#2
1:18
#3
1:18
#4
1:19
#5
1:18
#6
1:18
#7
1:18
#8
1:18
#9
1:17
#10
1:16
−2 s
Same swimmer · 6-week protocol · descend on the back half
Where it lands
Lap 28.
Lactate does not care that you are horizontal. The forearm burn at the 700 mark is the same problem the runner solves at mile 20 — and the same lever solves it.
Round 1
Main-set capacity
The third round of 10×100. Same pace, descending interval — without falling apart on the back half.
Round 2
Race-pace volume
When the workout calls for lactate work, you get the volume — not the version of it your forearms allow.
Round 3
Doubles
Morning yards, evening yards. The afternoon between them stops being a recovery problem.
