Conditioning Pyramid

Objectives: Drilling and sprinting practice plus conditioning pyramid.

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

Set 2 - Drillers & Swimmers; Dist = 400
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 (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...)

Set 3 - Pyramid; Dist=2000
All repeats are freestyle with 10 seconds rest.
50 Easy (EN1)
100 Hard (EN3)
150 PB
200 Threshold (EN2)
300 Fins
400 Threshold (EN2)
300 PB
200 Threshold (EN2)
100 Fins
100 Hard (EN3)
50 Harder (EN3)

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

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