03/01/07 Pyramid IM Set

WARMUP: 700With Zura Alpha fins:100 dolphin100 flutter100 dolphin200 free/back200 breast kickMAIN SET: 1600 + 200Swim 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 FL50 BK75 BR100 FR75 FL50 BK25 BR25 FR50 FL75 BK100 BR75 FR50 FL25 BK25 BR50 FR75 FL100 BK75 BR50 FR25 FL25 BK50 BR75 FR100 FL75 BK50 BR25 FR20 EZ pull recoveryFIN SET: 3004 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 1:50WARMDOWN: 200EZ, with finsTotal Yardage: 3000