> 12/02/04 CCB Masters Pyramid | GoSwim TV

12/02/04 CCB Masters Pyramid

WARMUP: 400
400 your choice, on your own

WARMUP SET: 400
Use a pull buoy throughout this set. Sendoffs are “floating.” You should get 15 to 20 seconds rest between 50s.
1 X 50 hand-lead dolphin kick (holding a pull buoy between thighs)
1 X 50 Free pull
1 X 50 head-lead flutter kick on your back, rotating side to side (with pull buoy)
1 X 50 Free pull
1 X 50 head-lead breast kick on your back, with pull buoy
1 X 50 Free pull
1 X 50 choice kick, with pull buoy
1 X 50 Free pull

MAIN SET: 1000/800 + 100
Fastest two lanes do the complete pyramid. The slower lane does only one of the 200s. On the way up the pyramid, swim at an easy, relaxed pace. Take 30 seconds rest between swims. Get your times. You can swim any stroke, or IM. On the way down the pyramid, pick up the pace so that your times are faster than on the way up. The idea is to get a long warmup before you start to crank it up.

1 X 50
1 X 100
1 X 150
1 X 200
100 EZ recovery
1 X 200
1 X 150
1 X 100
1 X 50

RELAYS!
We had enough swimmers for relays today. Everyone wore fins for these, and each person did a 25. The winning team got to choose the stroke for the next relay.

WARMDOWN: 100
100 EZ

Total Yardage: Approx. 2400