6 week interval swim program designed specifically for improving your lactate buffering capacity that will translate into a faster swim time regardless of stroke chosen.  Swim any stroke or use fins.  If you need a few more seconds rest as the program progresses, take the rest.  Lengthening your rest period if you are unable to keep prescribed pace.  

Complete these swims 2-3 times a week.  Speed is the key, use your rest periods to rest!

Fins teach propulsion, use them.  

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