11/18/04 CCB Masters 1-2-3-2-1 Pyramid

WARMUP: 400
400 your choice on your own

WARMUP SET: 300
12 X 25 IM order, three times through
1-4-7-10 Swim
2-5-8-11 Kick
3-6-9-12 Pull
Before you start the set, place your kickboard at the far end of the pool and you should always have the board at the right time. Sendoffs are loose; take about 10 seconds rest between 25s. By the time you get through with the set you will have swum, kicked, and pulled a 25 of each stroke.

MAINS SET: 1200 + 400/200
You can swim any stroke that you want on this set, or you can do IM. You should, however, swim the same stroke (or IM) on both 100s, both 200s, and both 300s — so that you can compare your times on the way up the pyramid and on the way down. Your goal is to swim faster on the way down than you did on the way up. Rest interval is variable. I was in the middle lane and we went on 2:00 for the 100s, 4:00 for the 200s, and 6:00 for the 300s. The fastest lane did a 400 recovery with fins at the top of the pyramid. The other lanes did a 200 recovery with fins at the top. My times for IM are in parens.

1 X 100 (1:35)
1 X 200 (3:15)
1 X 300 (4:53)
1 X 400 with fins as recovery. Your choice of drill or swim.
1 X 300 (4:48)
1 X 200 (3:07)
1 X 100 (1:27)

WARMDOWN: 200
200 your choice

Total Yardage: 2500/2300