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Workoutlong pyramid set
Ability Level:USS Sr./Jr. National Level
Type:Distance Free
Course:SC Yards
Duration:120 Minutes
Distance:8000
Authorscott
Submitted By:scott
Email: sjt182@aol.com
Club:
Club/Author Info:tell me what you think

Set Category Set Description Set Intervals
Warm-up 800 swim
600 pull
400 kick
none
Pre-Set 12 x 50s
descend by 4
:45
Main Set 3 x 300s
3 x 200s
3 x 100s
2 x 300s
2 x 200s
2 x 100s
1 x 300
1 x 200
1 x 100
4:00
2:40
1:20
3:45
2:30
1:15
3:30
2:20
1:10
Pull Set 20 x 50s
pull w/pull bouy and paddles
Anaerobic Threshold Pace
:40
Kick Set 10 x 75s
kick w/fins
1:10
Warm-Down 450 EZ

Total = 8000 SC Yards
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