Sunday, June 27, 2010
June 28, 2010 - Pyramid
The main set is a pyramid where you alternate fast and active recovery. Below is the set for the expert lane. It is 3,600 to 3,800 yards.
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
More Warm Up
5x100 Pull (1:20/1:25)
Pyramid
15 to 20 seconds rest
50 Easy
100 Fast
150 Drill IM No Free
200 IM Fast
250 (alt 50 free drill, 50 free swim)
3x100 Choice FAST
300 (alt 50 kick, 50 drill)
250 Fast Free
200 [2 times (25 kick, 50 drill, 25 swim)]
150 IM no free FAST
100 easy
50 Choice Fast
Aerobic or sprints
Either 5x100 Free or 6x60 sprint on 1:25
Warm Down
100 Choice
Warm Up
200 Choice
2x100 Pull
100 Free
100 Kick
More Warm Up
5x100 Pull (1:20/1:25)
Pyramid
15 to 20 seconds rest
50 Easy
100 Fast
150 Drill IM No Free
200 IM Fast
250 (alt 50 free drill, 50 free swim)
3x100 Choice FAST
300 (alt 50 kick, 50 drill)
250 Fast Free
200 [2 times (25 kick, 50 drill, 25 swim)]
150 IM no free FAST
100 easy
50 Choice Fast
Aerobic or sprints
Either 5x100 Free or 6x60 sprint on 1:25
Warm Down
100 Choice
# posted by gladorca's blog @ 8:49 PM 
