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Lactate Microcycle #2 Day #3:

45 Min HIIT Cycling

Olympic Lifting Workout: Cleans w/full squat:...
*Times in parenthesis represent duration of lift
1x6 @ 95 (30)
2x6 @ 115 (30)
3x6 @ 135 (35)
4x5 @ 155 (30)
1x3 @ 175 (15)
1x3 @ 185 (20)
1x1 @ 195

Swimming Lactate:
WU:
400 Mix
4x75 @ 1:10 (50Fl-25Ba; 50Ba-25Br; 50Br-25Fr; 50Fr-25Fl)
4x50 @ 1:00 IMO w/ Fins (27, 28, 32, 26) *ouch
4x25 + 25 EZ IMO from blocks

Main:
4x75 + 25 @ 5:00 IMO (42+13, 43+13, 46+14, 40+13)
4x50 + 25 @ 4:00 IMO (27+13, 28+13, 28+14, 25+12)

2x2.5 Mile Run

Notes: Day #1 of this Microcycle felt pretty sluggish in the water, but was able to perform. Felt aches and pain today, but wasn't able to overcome. First noticeable drop-off in performance. Took the entire day off yesterday. Definitely feeling as though Creatine Kinase levels may be elevated. Significantly broken down.

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Lactate Microcycle #2:

Day 1: 2x 30 min run moderate pace
Day 2:
60 Min Olympic Lifting:...
10 Min Dynamic Warmup w Bar
1x4x Clean + Jerk @ 95
2x4x Clean + Jerk @ 115 (40)
3x4x Clean + Jerk @ 135 (45)
3x3x Clean + Jerk @ 155 (30)
3x2x Clean + Jerk @ 165 (20)
2x4x Clean @ 165 (25)
2x3x Clean @ 175 (20)
*2:00 Rest between all sets

60 Min Swimming
Warmup:
400 Mix 4x (Free Swim, Back Swim, Pullout + Strmln whip kick on back, Carla Drill)
4x75 @ 1:10 IM Pull Indiana Style
5x50 @ :50 IM Progression by 25 Pace
Lactate Set:
4x25 + 25 ez @ 1:30 IM Order
4x50 @ 2:00 IM Order (26, 27, 28, 24)
1:00 Break
4x50 + 25 @ 3:00 IM Order (26+13, 26+13, 28+14, 24+12)

120 Min HIIT Cycling

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