A 50-to-150 pyramid on lane send-offs
- Total distance
- 4,200 m
- Estimated time
- 1 h 30 min
Focus: Kick, drill and swim 300s and IM 50s, then a pyramid of 50s, 100s and 150s up and back down on lane send-offs, and drill 100s.
Warm-up (1,900 m, 42 min)
4 x 300:
1st: choice
2nd: 50 kick + 50 swim
3rd: 100 drill + 50 swim
4th: 50 kick + 50 drill + 50 swim
12 x 50 IM changes
100 easy
Main set (1,800 m, 34 min)
4 x 50 @ 45"/ 55" / 1'05"…
4 x 100 @ 1'30"/1'40"/1'50"…
4 x 150 @ 2'20"/2'30"/2'40"
4 x 100 @ 1'30"/1'40"/1'50"…
4 x 50 @ 45"/ 55" / 1'05"…
Warm-down (500 m, 12 min)
4 x 100 drill
100 easy
From the GHM workouts archive.
Abbreviations in this workout
- IM
- Individual medley: fly, back, breast, free