Conditioning Pyramid

Objectives: Drilling and sprinting practice plus conditioning pyramid.

Set 1 - Warm-up; Dist = 400
1 X 400 FS

Set 2 - Drillers & Swimmers; Dist = 400 (acceleration and passing practice)
Divide into two groups: slower and faster
16 x 25 + 15s rest - On alternating repeats you are a driller or a swimmer
Drillers start first. When they clear the near flags, swimmers start and sprint past the drillers
Drill for slow lane people: 1-Arm Freestyle (unused arm out front), switch arms each repeat
Drill for fast lane people: 4X90 rotation drill (with arms at sides: kicking on back, L side, belly, R side, repeat...)

Set 3 - Pyramid; Dist=2000
All repeats are freestyle with 10 seconds rest, at moderate pace unless otherwise specified:

50 Easy
100 Hard
150 w/PB
200
300 w/Fins
400
300 w/PB
200
150 w/Fins
100 Hard + 30s rest
50 Harder

Set 4 - Cool-down; Dist = 400
1 X 400 - recovery pace
Easy pace with freestyle and alternate strokes

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