07/11/06 UV Rays Masters Palindromic Pyramids

A palindrome is a word, phrase, or sequence that reads the same backward as forward. E.g., HANNAH…MOM…DAD…NURSES RUN. The main set in this workout is four palindromic pyramids.

400 your choice, on your own

4 X 25 freestyle swimming three abreast in each lane

MAIN SET: 2000
The fastest lane did the entire set as written. Next-fastest lane wore fins on round #3. Third-fastest lane skipped round #3 and went directly to round #4. Slowest lane wore fins for much of the practice and substituted 100s for the 200s.

Swim 4 rounds of this pyramid:
25…50…75…200 freestyle pull breathing every 2/every 5…75…50…25

Round #1:
25s = FL
50s = BK
75s = BR

Round #2:
25s = flutter kick with a board
50s = BR
75s = BK

Round #3:
25s = Breast kick
50s = FL
75s = BK

Round #4:
Wear fins for everything but the pull.
The round is all freestyle.
25s = Take only 3 breaths
50s = Take a total of 6 breaths
75s = Take a total of 10 breaths


Total Yardage: 2600 if you do the entire workout