01/22/15 Workout Recap - Choose Your Pyramid

01/22/15 - All Levels
w/u: 300 swim
        200 kick on side; switch it up (fins opt)

(500)

PS: 12 x 25 @ :10sR
Scull on belly for ½, the SPRINT to wall and focus on finish

(300/800)

MS: CHOOSE YOUR PYRAMID - All at :10sR unless otherwise noted

Pyramid #1: Stroke it Up
1 x 100 IM @ 1:30 OR 1:45 OR 2:00
2 x 200 IM
3 x 100 50 stroke/50 free
4 x 50 STROKE RACE!! @ 2:00 or 3:00
3 x 75 25 stroke/25 free/25 stroke @ 1:15 OR 1:25 OR 1:35
2 x 200 IM
1 x 100 25 free/25 stroke
*swim back to block wall
(1725/2525) 

Pyramid #2: SPRINT FREE
1 x broken 100 as 50 moderate + :10sR + 50 FAST
2 x 100 @ 80% - WORK THOSE TURNS @ 1:30 OR 1:40 OR 1:55
3 x 50 as SPRINT 25/EZ 25
4 x broken 100 as 75 moderate + :5sR + 25 FAST
5 x 25 SPRINT @ :30 OR :40
**REPEAT SAME thing on way down, starting with 5 x 25 SPRINT**
(1950/2750)

Pyramid #3 - Ok, it’s more like an uphill climb: Let’s Hear it for Mid-D
1 x 200 moderate @ 2:50 OR 3:15 OR 3:30
2 x 250 negative split @ the 125
3 x 300 pull (padds opt)
4 x 150 (middle 50 is fast)
(2200/3000)

w/d for everyone is 200 EZ

Posted on January 22, 2015 .