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 Group	Slower 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.