Advanced Pyramid Workout

Warm Up

1 x 400 Freestyle Swim

2 x 200 Freestyle Pull

4 x 50 Freestyle Kick

Pre-Set

4 x 75 Kick/Drill/Swim

6 X 50 EZ down/fast back

Main Set

100 Free (:20 sec rest)

200 Free (:30 sec rest)

300 Free (:45 sec rest)

400 Free (:60 sec rest)

300 Free (:45 sec rest)

200 Free (:30 sec rest)

100 Free (:20 sec rest)

Cool Down

4 x 200 Pull

200 EZ Freestyle

TOTAL

4,000 meters