Warm ups:
 300 K-P-S;
 250 S-K-P-S;
 200 S-K-IM-P-S;
 300 S-K-S;
 500 SWIM;
 400 K-P-S
 800 Swim
4 x 25
:30 NO AIR
4 X 25
:30 NO AIR
4 X 25
:30 NO AIR
8 X 25
:30 NO AIR
2X50 BUILD (TWICE)
Pyramids:
Number 1 (1850 yds.)
50
(:40) Free
100 (1:15) Back
125 (1:45) kick/fins
200 (3:00) Free
250 (3:30) last 50 fly
400 (6:00) Free
250 (3:15) last 50 back
200 (2:45) Free
125 (1:30) last 25 fly
100 (1:15) Fly
50
(:30) Free
25
(:20) Free
#1- All free, 10 second rest, no send off
#2- All free, on send off
#3- By stroke/kick, 10 second rest, no send off
Number 2 (2500 yds.)
100 (1:30) Fly
200 (3:00) Back
300 (4:00) Fly
400 (5:30) last 100 stroke
500 (6:45) Free
400 (5:00) IM
300 (3:45) Free
200 (2:25) IM
100 (1:10) Fly
#1-All free, 10 second rest, no send off
#2-All free, on send off
#3-By stroke/kick, 10 second rest, no send off
Ascending/Descending Sets
Number
4 x 25
4 X 50
4 x 75
4 x 100
1 (1000 yards)
:30
1:00
1:30
2:00
Variations:
1) run 3 times, subtract 5 seconds each time
2) run 2 times, subtract 15 seconds 2nd time
3) run 4 times IM order each one in a set (25’s in IM order, then 50’s
etc.)
4) run 4 times IM order for the entire set (all 16 fly, then back, breast
and free)
5) reverse order of distance (add above variations)
6) run as pyramid (up and then down, also add above variations to
pyramid)
7) add 4 x 125 on 2:30 (use variations as above)
8) double the number of repetitions to 8
9) double the distance
Number 2 (1500 yards)
8
6
4
2
x
x
x
x
100
75
50
25
1:30
1:10
:50
:30
Variations:
1) run two times, subtract 10 seconds 2nd time
2) start 100’s at 1:45, drop :20 seconds on each descending set
3) IM set: 100’s IM, 75’s = fly/back/breast, 50’s = fly/back 25’s = free
4) Cut number of reps in half and run set 3 or 4 times
5) Double distance and time (add variations above)
Number 3 (1200 yards)
50 Fly
1:10
1:05
1:00
:55
:50
:45
50 Back
1:10
1:05
1:00
:55
:50
:45
50 Breast
1:15
1:10
1:05
1:00
:55
:50
50 Free
1:00
:55
:50
:45
:40
:35
Variations:
1) run reverse order (free, breast, back, fly)
2) swim ONLY top, middle, or bottom 4 rows of times
3) 3 times through swimming in order: top 4 rows, middle 4 rows,
bottom 4 rows
4) Cut distance and time in half, or double distance and time