Practice + Pancakes: Nat’l Jr Teamers Highlight Long Island Lactate Set

I took a trip out to Long Island, the home of Long Island Aquatic Club. If anyone was at summer nationals in 2017, LIAC now trains year-round in the outdoor warm-down pool from that meet, which they put a bubble over during winter. Their main set on this particular day was:


100 off the blocks with fins

6×50 @ 1:00 holding back-end 100 speed

600 cool down

LIAC also boasts 2 newly appointed members of the national junior team in Tess Howley and Cavan Gormsen. Both athletes were part of the junior US contention that traveled to the first two stops of the FINA world cup series in Berlin and Budapest. Howley won the 200 fly in Berlin and placed 3rd in Budapest while Gormsen won the 800 free and placed 2nd in the 400 free at both stops. You can see them going head-to-head on the last round of 50s (freestyle).

The best part of this practice, though, was the pancake-a-palooza that was provided afterward, as LIAC was kind enough to bring in 100+ IHOP pancakes for me and the team to feast upon. Usually, everyone in the group does 15 pull-ups after a workout. but today, it was pancakes instead of pull-ups.

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1 month ago

My coach is often asking for us to think of different lactate sets on shorter sessions so this really helps

Coach Macgyver
1 month ago

Did I hear 48 from te girl at the end? That’s moving!

Coach Macgyver
Reply to  Coleman Hodges
1 month ago

Lol, hope you got her autograph before you left.

EZ does it
Reply to  Coach Macgyver
1 month ago

100’s with short fins

Last edited 1 month ago by EZ does it
Coach Macgyver
Reply to  EZ does it
1 month ago

Those are longer than the fins we use, but still that is a solid time. Awesome stroke as well.

1 month ago

I like the club ones more than the college ones

Big mac #1
Reply to  coachofficialmi
1 month ago

I like the college ones to look at potential colleges

1 month ago

Imagine Practice and Pancakes with the Florida pro group featuring Caeleb Dressel. That will be awesome.

Reply to  Swimfan
1 month ago

Please? Would love to see Dressel throwing down in a sprint practice

About Coleman Hodges

Coleman Hodges

Coleman started his journey in the water at age 1, and although he actually has no memory of that, something must have stuck. A Missouri native, he joined the Columbia Swim Club at age 9, where he is still remembered for his stylish dragon swim trunks. After giving up on …

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