Coach’s Intel: Liberty University’s Jake Shellenberger Drops a Lactate Tolerance Set

Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.

This swimming workout was submitted by Jake Shellenberger, head coach at Liberty University. It was done by the sprint group at LU on Saturday, June 22, 2013–

Goal for the day was dive lactate tolerance, with specific attention to the 2nd 50 of the 100.

Main set, after 2,500 of general and specific warm-up:

3 times through, with a 200 EZ between rounds –

1 x 25 Dive Max Kick, under water @:30

Put Fins + Power Tower with HEAVY Bucket:

4 x 12.5 Max Blast on the Power Tower, Odd = kick, Even = swim @:25

Extra :10, Power Tower off, Fins, OFF

1 x 50 Push Max

We saw some great efforts here, with the freestylers pushing 25’s and 26lows, breaststrokers going 31’s and 32’s.  Our top flyer was 26.1 on her fastest 50 fly.

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Question, was this workout swam in meters or yards ?


What makes this 2nd 50 of a 100 focus set?


I’m guessing the 50 at the end with no equipment is supposed to mimic your 2nd 50 of your 100–time, strokes, breathing pattern, UW kicks, and to some degree pain at the end.


Seems limiting the amount of time it takes to put on/take off gear and recoil the Tower would be critical. For my guys I would also put in a longer (1200-1500) aerobic (HR 25-26) cool down to flush.

About Olivier Poirier-Leroy

Olivier Poirier-Leroy

Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out. A nationally top ranked age grouper as both a …

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