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I had a great 3 hour workout today, started with a 1 hour dryland session including lots of abdominal work, pull ups, dips and pushups. During swim practice I tried a set sent to me by my High School coach Sean Hickman, it consisted of three times through 6x100's going all out on the last 55 meters (including the turn) to work on my back half of my 100 Backstroke race. This set was both challenging and beneficial, I'm sure I'll be integrating more of this type of lactate work into my practices. I could immediately tell that it was helping me become more comfortable with the 2nd 50m of my race. Thanks Sean for the great set!