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Conditioning Pyramid

Objectives: Conditioning pyramid for everyone.

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

Set 2 - Kicking Set; Dist = 400
8 x 50 Kick w/KB as 25 hard, 25 easy + 15 seconds rest

Faster GroupSlower Group

Set 3 - 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 w/pull buoy
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 - Pyramid; Dist=2500
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 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 4 - Cool-down; Dist = 400
1 X 400 - REC
Easy pace with freestyle and alternate strokes

After completing the workout - open turns practice for those interested.

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