Use of Lactate Tests Use of Lactate Tests to Guide Trainingto Guide Training

Genadijus Sokolovas, Genadijus Sokolovas, Ph.D.,Ph.D.,

Global Sport Technology, Global Sport Technology, IncInc

www.globsport.org

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What is Lactate?What is Lactate?

• Lactic acid is a by-product of Lactic acid is a by-product of anaerobic glycolysis, which takes anaerobic glycolysis, which takes place in muscle cells during the high-place in muscle cells during the high-intensity exercise (non-oxidative intensity exercise (non-oxidative way)way)

• The higher exercise intensity, the The higher exercise intensity, the more lactate is produced more lactate is produced

• Normally, sprinters have higher peak Normally, sprinters have higher peak lactates than distance athleteslactates than distance athletes

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Why to Test Lactate?Why to Test Lactate?

• There are thousands studies and There are thousands studies and publications showing that lactate is a publications showing that lactate is a reliable parameter to monitor reliable parameter to monitor training condition, long-term training condition, long-term adaptation, and fatigue. adaptation, and fatigue.

• It has been shown that lactate has It has been shown that lactate has very high correlation with exercise very high correlation with exercise intensity (swim speed)intensity (swim speed)

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Lactate vs Swimming Lactate vs Swimming IntensityIntensity

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Hard SwimmingHard Swimming

Lactic Acid (Lactate), H+, Pi, AMP, ADP

Lactic Acid (Lactate), H+, Pi, AMP, ADP

Acid Environment, lower pH

Acid Environment, lower pH

High Intensity Swimming

(1-3 min swim)

High Intensity Swimming

(1-3 min swim)

Decreased Muscles Contraction Ability,

Inhibited Enzymes’ Activity

Decreased Muscles Contraction Ability,

Inhibited Enzymes’ Activity

O2 deficit

Decreased Swimming Velocity

Decreased Swimming Velocity

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Lactate TestingLactate Testing

• Lactate Peak (La max)Lactate Peak (La max)

• Lactate ClearanceLactate Clearance

• Lactate – Swimming IntensityLactate – Swimming Intensity

LACTATE PEAKLACTATE PEAK

• Lactate peak has direct correlation with Lactate peak has direct correlation with the amount of fast twitch muscle fibers the amount of fast twitch muscle fibers and anaerobic power and anaerobic power

• Since sprinters have more fast twitch Since sprinters have more fast twitch muscle fibers, they have higher lactate muscle fibers, they have higher lactate peaks than middle distance or distance peaks than middle distance or distance swimmers swimmers

LACTATE PEAK AFTER LACTATE PEAK AFTER RACESRACES

• Average lactate peaks after the races Average lactate peaks after the races on various distances (men)on various distances (men)

Distance, meters

50 FR 100 FR 200 FR 400 FR 1500 FR 10 KM

Lactate Peak, mmol/l

7.2 ± 1.1 12.3 ±3.1 11.4 ±2.0 10.3 ± 2.7 7.3 ± 1.3 3.6 ± 1.4

RATIOS BETWEEN TIMESRATIOS BETWEEN TIMES

• Sprinters have a higher speed reserve and a Sprinters have a higher speed reserve and a lower relative endurance:lower relative endurance:

Swimmer 1Swimmer 1 Swimmer Swimmer 22

Best Time on 100Best Time on 100 00:54.5000:54.50 00:55.0000:55.00

Best Time on 200Best Time on 200 01:57.7001:57.70 02:02.1002:02.10

Times in SecondsTimes in Seconds 54.5, 117.7 sec54.5, 117.7 sec 55.0, 122.1 55.0, 122.1 secsec

Calculation Calculation 117.7/54.5117.7/54.5 122.1/55.0122.1/55.0

Ratio 200/100Ratio 200/100 2.162.16 2.222.22© Global Sport Technology, Inc© Global Sport Technology, Inc

RE IN TOP FEMALE RE IN TOP FEMALE FREESTYLE SWIMMERSFREESTYLE SWIMMERS

Main Distance

Ratio 1 Ratio 2

50 100/50 = 2.214 ± 0.025

100 100/50 = 2.185 ± 0.032 200/100 = 2.190 ± 0.027

200 200/100 = 2.148 ± 0.016 400/200 = 2.111 ± 0.017

400 400/200 = 2.075 ± 0.024 800/400 = 2.056 ± 0.013

800 800/400 = 2.032 ± 0.009

RE IN TOP MALE RE IN TOP MALE FREESTYLE SWIMMERSFREESTYLE SWIMMERS

Main Distance

Ratio 1 Ratio 2

50 100/50 = 2.237 ± 0.033

100 100/50 = 2.185 ± 0.020 200/100 = 2.217 ± 0.03

200 200/100 = 2.167 ± 0.021 400/200 = 2.126 ± 0.023

400 400/200 = 2.091 ± 0.032 1500/400= 3.962 ±0.030

1500 1500/400= 3.903 ±0.036

Gender Gender Difference in Difference in Lactate PeaksLactate Peaks

• The highest lactate peak recorded in our database is 18.2 The highest lactate peak recorded in our database is 18.2 mmol/l for a women and a menmmol/l for a women and a men

• Based on our database and various studies, men have Based on our database and various studies, men have slightly higher lactate peaks than womenslightly higher lactate peaks than women

• Most likely, the difference between men and women is Most likely, the difference between men and women is due to the difference in muscle mass and amount of fast due to the difference in muscle mass and amount of fast twitch muscle fiberstwitch muscle fibers

Swimming vs Other SportsSwimming vs Other Sports

• Swimmers have 15-20% lower peak Swimmers have 15-20% lower peak lactates in comparison with other land-lactates in comparison with other land-based sports (running, cycling, etc.)based sports (running, cycling, etc.)

• It has been attributed to the horizontal It has been attributed to the horizontal body position (easier for heart to body position (easier for heart to circulate blood) and “softer” impact on circulate blood) and “softer” impact on the musclesthe muscles

• Working on land swimmers can reach Working on land swimmers can reach higher peak lactates, than swimming higher peak lactates, than swimming

Lactate Peaks and HRs in Lactate Peaks and HRs in Swimming, Cycling, and Swimming, Cycling, and RunningRunning

Sport Lactate Heart Rate

Swimming 13.9 ± 1.6 181 ± 12

Cycling 16.6 ± 4.0 191 ± 7

Running 17.0 ± 2.7 183 ± 13

Testing Lactate PeakTesting Lactate Peak

• Lactate can be tested after racing Lactate can be tested after racing various distances as well as swimming various distances as well as swimming sets in practicessets in practices

• It can be useful monitoring athlete’s It can be useful monitoring athlete’s effort in a swimming set and the use of effort in a swimming set and the use of energy system energy system

• The closer lactate value to the individual The closer lactate value to the individual peak, the more anaerobic energy system peak, the more anaerobic energy system is involved is involved

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Changes of Lactate Peak During Changes of Lactate Peak During a Seasona Season

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La,

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High total (aerobic) workload volume

High total (aerobic) workload volume

Taper – low volume, high

intensity

Taper – low volume, high

intensity

Low Lactate PeakLow Lactate Peak

• Low lactate peak relative to the individual Low lactate peak relative to the individual maximum may be attributed to these maximum may be attributed to these factors:factors:– A swimmer was tired and couldn’t swim A swimmer was tired and couldn’t swim

fasterfaster– A swimmers wasn’t tired, but has A swimmers wasn’t tired, but has

improved his aerobic conditioningimproved his aerobic conditioning– Swimmer’s glycogen sources are low Swimmer’s glycogen sources are low

Low Lactate PeakLow Lactate Peak

• A tired swimmer with a low lactate peak A tired swimmer with a low lactate peak needs more rest, lower anaerobic needs more rest, lower anaerobic volumes, and additional carbohydrate volumes, and additional carbohydrate supplementationsupplementation

• A not tired swimmer with a low lactate A not tired swimmer with a low lactate peak may continue training according to peak may continue training according to the planthe plan

High Lactate PeakHigh Lactate Peak

• High lactate peak relative to the individual High lactate peak relative to the individual maximum may be attributed to these factors:maximum may be attributed to these factors:– A swimmer isn’t tired and can swim fast A swimmer isn’t tired and can swim fast

short distancesshort distances– Swimmer’s anaerobic conditioning is high, Swimmer’s anaerobic conditioning is high,

but aerobic conditioning may be lowerbut aerobic conditioning may be lower– A swimmer has enough glycogen stores A swimmer has enough glycogen stores

High Lactate PeakHigh Lactate Peak

• If a swimmer has high lactate peak during If a swimmer has high lactate peak during aerobic training phase, it indicates that this aerobic training phase, it indicates that this training didn’t work well. You may consider training didn’t work well. You may consider to change training volumes and intensities. to change training volumes and intensities.

• If a swimmer has high lactate peak during If a swimmer has high lactate peak during the taper, everything looks good and there the taper, everything looks good and there is no need in changing the training plan or is no need in changing the training plan or additional carbohydrate supplementationadditional carbohydrate supplementation

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Lactate Lactate ClearanceClearance

• Lactate Clearance shows rate of Lactate Clearance shows rate of removal of lactate from the blood. removal of lactate from the blood. Usually the faster lactate clearance the Usually the faster lactate clearance the lower level of fatigue and the higher lower level of fatigue and the higher aerobic working capacity in athletes.aerobic working capacity in athletes.

• Swimmers with higher aerobic Swimmers with higher aerobic conditioning (distance swimmers) have conditioning (distance swimmers) have faster lactate clearance. faster lactate clearance.

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Lactate ClearanceLactate Clearance

• Three major pathways of lactate Three major pathways of lactate clearance:clearance:– Converting lactate to glycogen in Converting lactate to glycogen in

the musclesthe muscles– Lactate uptake by the liver and Lactate uptake by the liver and

kidneys with formation of glucose kidneys with formation of glucose and glycogen and glycogen

– Oxidation in various tissues, mainly Oxidation in various tissues, mainly skeletal muscles and heart skeletal muscles and heart

Lactate ClearanceLactate Clearance

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Lactate Clearance and Lactate Clearance and Age Age • Distance swimmers have faster Distance swimmers have faster

lactate clearance than sprinters. lactate clearance than sprinters. • Normally, younger swimmers have Normally, younger swimmers have

faster lactate clearance due to faster lactate clearance due to sensitive periods of aerobic sensitive periods of aerobic development in long-term training as development in long-term training as well as shortage of anaerobic well as shortage of anaerobic enzymes. enzymes.

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Fast Lactate ClearanceFast Lactate Clearance

• If a swimmer has fast lactate clearance If a swimmer has fast lactate clearance relative to his/her individual norms, it may relative to his/her individual norms, it may be associated with the following:be associated with the following:– Swimmer’s aerobic conditioning is goodSwimmer’s aerobic conditioning is good– A swimmer isn’t tired or overtrainedA swimmer isn’t tired or overtrained– A swimmer is ready to increase intensity in A swimmer is ready to increase intensity in

trainingtraining

• Coaches should expect fast lactate Coaches should expect fast lactate clearance in the middle of the season, clearance in the middle of the season, when aerobic volumes are high. when aerobic volumes are high.

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Slow Lactate Slow Lactate ClearanceClearance

• If a swimmer has slow lactate clearance If a swimmer has slow lactate clearance relative to his/her individual norms, it may be relative to his/her individual norms, it may be associated with the following:associated with the following:– Swimmer’s aerobic conditioning is lowSwimmer’s aerobic conditioning is low– A swimmer may be tired or overtrainedA swimmer may be tired or overtrained– A swimmer needs to reduce intensity in A swimmer needs to reduce intensity in

trainingtraining• Coaches should expect slower lactate Coaches should expect slower lactate

clearance in the beginning and end of the clearance in the beginning and end of the season, when aerobic volumes are low. season, when aerobic volumes are low. Distance swimmers should still clear lactate Distance swimmers should still clear lactate fast at the end of the season.fast at the end of the season.

TOTAL TIME OF RECOVERYTOTAL TIME OF RECOVERY

• Total Time of Recovery may be evaluated as Total Time of Recovery may be evaluated as a rate of lactate removal or the time it takes a rate of lactate removal or the time it takes to remove the lactate from the bloodstream.to remove the lactate from the bloodstream.

• As we developed Lactate Clearance database, As we developed Lactate Clearance database, we introduced a new method to evaluate the we introduced a new method to evaluate the Lactate Clearance rate based on the time it Lactate Clearance rate based on the time it took to reach 2 mmol/l of lactate in the blood took to reach 2 mmol/l of lactate in the blood (Total Time of Recovery)(Total Time of Recovery)

TOTAL TIME OF RECOVERY TOTAL TIME OF RECOVERY AND FATIGUEAND FATIGUE

• Swimming multiple events at a swim meet may Swimming multiple events at a swim meet may increase the Total Time of Recovery.increase the Total Time of Recovery.

• By swimming several races in one session, swimmers By swimming several races in one session, swimmers don’t have enough time to replenish muscles glycogen.don’t have enough time to replenish muscles glycogen.

• Lower amounts of glycogen will lead to lower peak Lower amounts of glycogen will lead to lower peak lactates, which ultimately may affect the Total Time of lactates, which ultimately may affect the Total Time of Recovery.Recovery.

• It is important to begin the replenishment process It is important to begin the replenishment process immediately after a race or high-intensity set in immediately after a race or high-intensity set in practice.practice.

4:05.83

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4:09.82 4:12.17

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4:03.65 4:05.38 4:07.10 4:08.83 4:10.56 4:12.29 4:14.02 4:15.74

Time, sec

Rec

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min

Low/High Cost of Low/High Cost of PerformancesPerformances

Low/High Cost of Low/High Cost of PerformancesPerformances

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Use of Low/High Cost of Use of Low/High Cost of Performances ChartPerformances Chart

• If the individual performance is in a Low Cost If the individual performance is in a Low Cost Zone, athletes can maintain higher training Zone, athletes can maintain higher training stress during the re-taper. stress during the re-taper.

– Sprinters can do more anaerobic and sprint setsSprinters can do more anaerobic and sprint sets

– Middle distance and distance swimmers can do Middle distance and distance swimmers can do more anaerobic and aerobic setsmore anaerobic and aerobic sets

• If the individual performance is in a High If the individual performance is in a High Cost Zone, athletes should focus more on Cost Zone, athletes should focus more on aerobic work and recovery during the re-aerobic work and recovery during the re-taper. taper.

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Lactate – Swimming Lactate – Swimming IntensityIntensity

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Lactate ThresholdLactate Threshold

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Lactate – Swimming Lactate – Swimming IntensityIntensity

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Deterioration of Working Capacity

Deterioration of Working Capacity

Improvement of Working Capacity

Improvement of Working Capacity

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Lactate/Heart Rate ProfileLactate/Heart Rate Profile

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EN2-3

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Heart Rate

ILT

SwimmingSwimming RecoveryRecovery

Energy ZonesEnergy Zones

• US coaches are using from five to seven US coaches are using from five to seven energy zones (categories):energy zones (categories):– REC – recovery, color – white REC – recovery, color – white – EN1 – aerobic swim, color – pink EN1 – aerobic swim, color – pink – EN2 – threshold swim, color – red EN2 – threshold swim, color – red – EN3 – VO2 max, color – blue EN3 – VO2 max, color – blue – SP1 – lactate tolerance, color – purple SP1 – lactate tolerance, color – purple – SP2 – lactate peak, color – green SP2 – lactate peak, color – green – SP3 – alactate speed/power, color – gold SP3 – alactate speed/power, color – gold

REC Energy ZoneREC Energy Zone

• Heart Rate – up to 120 bpm (<60% of Heart Rate – up to 120 bpm (<60% of max)max)

• Lactate – 0-2 mmol/lLactate – 0-2 mmol/l

• Work/Rest – any combinationWork/Rest – any combination

• Training Effect – recovery, drills, and warm Training Effect – recovery, drills, and warm upup

• Examples of Sets:Examples of Sets:– Various duration of sets, drills, easy swim, Various duration of sets, drills, easy swim,

warm up and cool downwarm up and cool down

Examples of Sets in RECExamples of Sets in REC

• Any duration of set at easy paceAny duration of set at easy pace

• 3 x 3 x 2200 :30s,00 :30s, 2 x 400 : 20s, 6 x 100, 2 x 400 : 20s, 6 x 100, etc.etc.

EN1 Energy ZoneEN1 Energy Zone

• Heart Rate – 120-140 bpm (60-70% of Heart Rate – 120-140 bpm (60-70% of max)max)

• Lactate – 2-4 mmol/lLactate – 2-4 mmol/l

• Work/Rest – 10-30 sec restWork/Rest – 10-30 sec rest

• Training Effect – increase in stroke Training Effect – increase in stroke volume, capillary density, fat volume, capillary density, fat metabolism, distance per strokemetabolism, distance per stroke

• Duration of Sets – 15 min or longerDuration of Sets – 15 min or longer

Examples of Sets in EN1Examples of Sets in EN1

• 3 x 500 :30s, 4 x 400 :60s, 6 x 300 :30s3 x 500 :30s, 4 x 400 :60s, 6 x 300 :30s

• 5 x 400 :30s, 4 x 550 :45s5 x 400 :30s, 4 x 550 :45s, , 3 x 800 :45s3 x 800 :45s

• 1000 + 800 + 600 :60s1000 + 800 + 600 :60s

• 2 x (500 + 400 + 300 + 200 :30s) :90s2 x (500 + 400 + 300 + 200 :30s) :90s

• 15 x 200 :30s15 x 200 :30s

• 2 x (3 x 300 :30s + 3 x 200 :20s) :90s2 x (3 x 300 :30s + 3 x 200 :20s) :90s

• 2 x 1500 :90s, etc.2 x 1500 :90s, etc.

EN2 Energy ZoneEN2 Energy Zone

• Heart Rate – 140-160 bpm (70-85% of Heart Rate – 140-160 bpm (70-85% of max)max)

• Lactate – 4-6 mmol/lLactate – 4-6 mmol/l

• Work/Rest – 10-40 sec restWork/Rest – 10-40 sec rest

• Training Effect – enhances steady state Training Effect – enhances steady state where lactate is removed or “used” as where lactate is removed or “used” as fast as it’s produced, improves fast as it’s produced, improves technique at higher speedstechnique at higher speeds

• Duration of Sets – 8-15 minDuration of Sets – 8-15 min

Examples of Sets in EN2Examples of Sets in EN2• 400 + 300 + 200 :30s400 + 300 + 200 :30s

• 2 x 450 :30s, 3 x 300 :60s2 x 450 :30s, 3 x 300 :60s, , 6 x 200 :30s6 x 200 :30s

• 5 x 200 :40-30-20-10s5 x 200 :40-30-20-10s

• 400 + 300 + 200 + 100 :30s400 + 300 + 200 + 100 :30s

• 4 x 300 :60-45-30s, 8 x 150 :30s4 x 300 :60-45-30s, 8 x 150 :30s

• 2 x (300 + 200 + 100 :30s) :90s2 x (300 + 200 + 100 :30s) :90s

• 7 x 200 :30-25-20-15-10-5s7 x 200 :30-25-20-15-10-5s

• 200 + 300 + 400 + 300 + 200 :30s200 + 300 + 400 + 300 + 200 :30s

• 500 + 400 + 300 + 200 + 100 :30s, etc.500 + 400 + 300 + 200 + 100 :30s, etc.

EN3 Energy ZoneEN3 Energy Zone

• Heart Rate – 160 bpm to max (85-100% of max)Heart Rate – 160 bpm to max (85-100% of max)

• Lactate – 6-8 mmol/lLactate – 6-8 mmol/l

• Work/Rest – 30 sec rest to 1:1 ratioWork/Rest – 30 sec rest to 1:1 ratio

• Training Effect – max VO2 uptake and delivery to Training Effect – max VO2 uptake and delivery to the working muscles, efficiency of swim strokethe working muscles, efficiency of swim stroke

• Duration of Sets – 4-8 minDuration of Sets – 4-8 min

Examples of Sets in EN3Examples of Sets in EN3• 10 x 50 :15s10 x 50 :15s

• 50 + 100 + 200 + 100 + 50 :30s50 + 100 + 200 + 100 + 50 :30s

• 200 + 150 + 100 + 50 :30s200 + 150 + 100 + 50 :30s

• 300 + 200 + 100 :60s, 3 x 200 :60s300 + 200 + 100 :60s, 3 x 200 :60s

• 2 x 200 :60s + 2 x 100 :30s2 x 200 :60s + 2 x 100 :30s

• 100 + 200 + 300 :60s100 + 200 + 300 :60s

• 4 x 150 :30-20-10s4 x 150 :30-20-10s

• 200 + 150 + 100 + 150 + 200 :30s200 + 150 + 100 + 150 + 200 :30s

• 4 x 200 :60-50-40s, etc.4 x 200 :60-50-40s, etc.

SP1 Energy ZoneSP1 Energy Zone

• Heart Rate – individual max (100% of max)Heart Rate – individual max (100% of max)

• Lactate – 8 mmol/l and higherLactate – 8 mmol/l and higher

• Work/Rest – 1:1 to 1:2 ratioWork/Rest – 1:1 to 1:2 ratio

• Training Effect – improves delivery energy Training Effect – improves delivery energy through the anaerobic energy pathway, through the anaerobic energy pathway, buffering capacity of the working muscles, buffering capacity of the working muscles, lactate tolerance, racing techniquelactate tolerance, racing technique

• Duration of Sets – 3-4 minDuration of Sets – 3-4 min

Examples of Sets in SP1Examples of Sets in SP1

• 2 x 100 :30s + 2 x 50 :15s, 6 x 50 :20s2 x 100 :30s + 2 x 50 :15s, 6 x 50 :20s

• 12 x 25 :20s, 3 x 100 :30s12 x 25 :20s, 3 x 100 :30s

• 100 :30s + 2 x 50 :15s + 4 x (25 fast 25ez):5s100 :30s + 2 x 50 :15s + 4 x (25 fast 25ez):5s

• 150 :10s + 100 :10s + 50150 :10s + 100 :10s + 50

• 8 x 50 :60s, 4 x 100 :2min8 x 50 :60s, 4 x 100 :2min

• 200 :60s + 100 :30s + 2 x 50 :10s200 :60s + 100 :30s + 2 x 50 :10s

• 2 x 200 :3min2 x 200 :3min

• 8 x 50 :60-50-40-30-20s, etc.8 x 50 :60-50-40-30-20s, etc.

SP2 Energy ZoneSP2 Energy Zone

• Heart Rate – individual max (100% of Heart Rate – individual max (100% of max)max)

• Lactate – individual maxLactate – individual max

• Work/Rest – 1:2 to 1:8 ratioWork/Rest – 1:2 to 1:8 ratio

• Training Effect – max lactate Training Effect – max lactate production, high peak lactate production, high peak lactate tolerance, racing techniquetolerance, racing technique

• Duration of Sets – 1-3 minDuration of Sets – 1-3 min

Examples of Sets in SP2Examples of Sets in SP2

• 2 x 50 :10s, 4 x 25 :5s2 x 50 :10s, 4 x 25 :5s

• 50 :15s + 2 x 25 :10s50 :15s + 2 x 25 :10s

• 2 x 50 from a dive :60s, 4 x 50 :30s2 x 50 from a dive :60s, 4 x 50 :30s

• 2 x 50 :10s + 4 x (25 fast 25 ez) :10s2 x 50 :10s + 4 x (25 fast 25 ez) :10s

• 2 x 100 :30s, 4 x 50 from a dive :60s2 x 100 :30s, 4 x 50 from a dive :60s

• 100 :10s + 2 x 50 :10s100 :10s + 2 x 50 :10s

• 4 x 50 :30-20-10s4 x 50 :30-20-10s

• 150 :90s + 100 :60s + 50150 :90s + 100 :60s + 50

• 3 x 100 from a dive :3min, etc.3 x 100 from a dive :3min, etc.

SP3 Energy ZoneSP3 Energy Zone

• Heart Rate – lowHeart Rate – low

• Lactate – lowLactate – low

• Work/Rest – 1:4 to 1:8Work/Rest – 1:4 to 1:8

• Training Effect – enhances the usage of Training Effect – enhances the usage of creatine pool by working musclescreatine pool by working muscles

• Duration of Sets – 0-15 secDuration of Sets – 0-15 sec

Examples of Sets in SP3Examples of Sets in SP3

• 4 x (12.5 fast 12.5 ez) :30s, 2 x 25 :45s4 x (12.5 fast 12.5 ez) :30s, 2 x 25 :45s

• 2 x (25 fast 25 ez) :60s2 x (25 fast 25 ez) :60s

• 4 turns :60s4 turns :60s, , 4 dives :90s4 dives :90s

• 4 x (12.5 fast 37.5 ez) :30s4 x (12.5 fast 37.5 ez) :30s3 x (25 fast 25 ez) :30s3 x (25 fast 25 ez) :30s

• 2 x 25 :60s + 2 x (12.5 fast 12.5 2 x 25 :60s + 2 x (12.5 fast 12.5 ez) :30sez) :30s

• 6 x (12.5 fast 37.5 ez) :30s, etc.6 x (12.5 fast 37.5 ez) :30s, etc.

THANK YOU FOR YOUR THANK YOU FOR YOUR ATTENTION!ATTENTION!QUESTIONS?QUESTIONS?