The Pieroni Pain Pyramid: Brutal Lactic Acid Sprint Set

Today I’m bringing you a deep dive into one of the toughest workouts I’ve done in a while - a brutal lactic acid set designed by none other than Blake Pieroni.

Spoiler alert: It hurt. A lot. But that’s kind of the point. Let’s break it down.

💡 What is Lactic Acid Training? Analyzing Lily King

All swimmers—myself included—hit a point in a race where lactic acid builds up so much that our muscles start shutting down. That’s the burning sensation you feel in your legs and arms when you try to sprint after an all-out effort.

But my friend Lily King? It takes A LOT longer for her body to shut down.

When we’ve done lactic acid testing (where they prick your ear to measure lactate levels in your blood), her numbers are shockingly low. After multiple all-out 100s, where the rest of us are basically drowning in lactate, Lilly’s body just… doesn’t accumulate it the same way. It’s a genetic gift—one that makes her an absolute force in back-to-back races.

But here’s the thing: Even if you aren’t genetically gifted like Lilly, you can still train your body to clear lactic acid faster.

That’s the magic of Lactic Acid Training - and the “Pieroni Pain Pyramid” is an amazing example.

🔥 The Pieroni Pain Pyramid

This one is all about holding speed through total exhaustion. It’s a classic lactic acid tolerance workout—every effort is at 100%. There’s no cruising, no taking it easy, just pure speed and pain. It’s all about teaching your body to deal with lactic acid build-up.

Workout Structure:

✅ 2 Rounds of Absolute Max Effort:

• 1 × 25 MAX – 1:00 rest

• 1 × 50 MAX – 2:00 rest

• 1 × 75 MAX – 3:00 rest

• 1 × 100 MAX – 4:00 rest

• 1 × 75 MAX – 3:00 rest

• 1 × 50 MAX – 2:00 rest

• 1 × 25 MAX – 1:00 rest

💦 Swim out between rounds to flush lactate

💡 Why This Workout Works

• Sprint Endurance – Forces top speed, even under extreme fatigue.

• Lactate Tolerance – Trains muscles to handle lactic acid without shutting down.

• Controlled Recovery – Enough rest to go again, but not enough to feel fresh.

• Race Simulation – Mimics the feeling of pushing through the final 50 of a race.

And trust me, the first round feels okay… but by round two? It’s survival mode.

🚀 Want to Make It Even Harder?

• Add Resistance: Parachutes, drag socks, or even resistance cords

• Reduce Rest: Drop 10-20 sec from each interval

• Mix Strokes: Challenge yourself by switching strokes between rounds

🏊 Conclusion

By the end of this workout, I was wrecked. Walking back to my car, I was genuinely wondering if I was about to throw up. But that’s the beauty of lactic training—it forces you to adapt. The faster your body clears out lactic acid, the longer you can hold top-end speed in a race.

Try out this set to take your racing to the next level.

💪 Big Things Coming Soon!

There’s so much I’m excited about right now:
🔹 NCAA Championships – can’t wait to cheer on my Hoosiers!
🔹 Project 50 Miles – I’m swimming in every state this year (hit me up if you want to race)
🔹 New Virtual Coaching Program – Blake and I are launching an updated version of Swim to Scholarships to help young swimmers reach their potential. The swimmers’ we have worked with have seen loads of success, and we’re excited to expand!
🔹 "Sometimes I Swim" merch is restocked (but not for long!)

Until my next newsletter, I will see you all - later