Sunday, October 18, 2009
Oct 19, 2009 - Marty Pyramid
This set was suggested several years back by a former Orca swimmer. Below is the expert set.
Warm Up
200 Choice
200 Free
200 Pull
100 Drill
Main Set
Do twice (1st time free 2nd time Pull)
50 :45
100 1:20 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:20 fast
50 :45
Kick Set
10 x 50 Kick 1:00
Choice Set
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00
Warm Down
100 Choice
Warm Up
200 Choice
200 Free
200 Pull
100 Drill
Main Set
Do twice (1st time free 2nd time Pull)
50 :45
100 1:20 fast
50 :45
100 1:30
200 2:45 fast
100 1:30
50 :45
100 1:20 fast
50 :45
Kick Set
10 x 50 Kick 1:00
Choice Set
50 1:00
100 1:35 fast
50 1:00
100 1:45
200 3:00 fast
100 1:45
50 1:00
100 1:35 fast
50 1:00
Warm Down
100 Choice
# posted by gladorca's blog @ 10:06 AM 
