Conditioning Pyramid

Objective: Conditioning (3800 total).

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

Set 2 - Pyramid; Dist=3000
All repeats are freestyle with 10 seconds rest
100 FS Hard
200 FS w/pull buoy
300 FS w/fins
400 FS sighting every 5th or 6th stroke
500 FS drafting - switch leader every 25
500 FS 25 hard, 25 easy (times 10)
400 FS w/pull buoy
300 FS w/fins
200 FS sighting every 5th or 6th stroke
100 FS Hard

Set 3 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed kick

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