Intermediate Pyramid Workout

Warm Up

1 x 300 Freestyle Swim

200 Freestyle Pull

100 Freestyle Kick

6 x 50 Freestyle EZ down/Fast back

Main Set

50 Free (:10 sec rest)

100 Free (:15 sec rest)

150 Free (:20 sec rest)

200 Free (:30 sec rest)

150 Free (:20 sec rest)

100 Free (:15 sec rest)

50 Free (:10 sec rest)

Cool Down

4 x 75 25Kick/25Drill/25Swim

100 EZ Freestyle

TOTAL

2,100 meters