> 03/01/07 Pyramid IM Set | GoSwim TV

03/01/07 Pyramid IM Set

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

200 breast kick

MAIN SET: 1600 + 200
Swim the following pyramids straight through — no break. I used a 30-second base per 25 as a sendoff. This gave me about 10 seconds rest on the 25s…15 on the 50s, 20 on the 75s, and 25 to 30 seconds rest on the 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

20 EZ pull recovery

FIN SET: 300
4 X 75 pulse breaststroke with fins on 1:30 sendoff. First 25 is 3 dolphins and a breath/stroke. Second 25 is 2 dolphins and a breath/stroke. Third 25 is breathe every stroke.
#1: Tempo Trainer at 1:65
#2: TT at 1:60
#3: TT at 1:55
#4: TT at 1:50

WARMDOWN: 200
EZ, with fins

Total Yardage: 3000