> 06/15/06 IM Pyramids | GoSwim TV

06/15/06 IM Pyramids

WARMUP: 700
With Zura Alpha fins:
100 dolphin
100 flutter
100 dolphin on back
200 free/back

200 with Zura Sidekick:
50 breast kick
50 eggbeater
50 breast kick
50 single-leg breast

MAIN SET: 1600
Swim straight through the following four pyramids — no breaks. I used a 30-second base per 25 as my sendoff and this worked really well. Was getting 5-10 seconds rest on 25s, 15 seconds rest on 50s, 20 seconds on 75s, and 25 to 30 rest on 100s.

25 FL
50 BK
75 BR
100 FR
75 FL
50 BK
25 BR

25 FR
50 FL
75 BK
100 BR
75 FR
50 FL
25 BK

25 BR
50 FR
75 FL
100 BK
75 BR
50 FR
25 FL

25 BK
50 BR
75 FR
100 FL
75 BK
50 BR
25 FR

PULL SET: 400
400 freestyle pull with pull buoy, no paddles, breathing every 2…every 3 and catching way out front

BREAST SET: 300
With pull buoy, 3 continuous rounds of:
25 breast kick on back
25 breast pull, breathing every other stroke
25 breast kick on back
25 whole-stroke breast

WARMDOWN: 50
50 EZ and 3 starts from the blocks

Total Yardage: 3050