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Mixing it up this year

Saturday 1/10 - The IM Pyramid

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by , January 10th, 2009 at 06:26 PM (945 Views)
I always loved this workout so today I decided to do it, the IM Pyramid, but before I started on this I met up with Sandra and we did some fly and breast drill work, the water was hot today atleast 84.

200 free EZ
20x25 @ 1:00 Fly drills with fin
4 chest press arms at side
4 chest press arms in front
4 rotating every six kicks
4 3right 3left 3 swim
2 fly with fins
2 fly no fins fast
20x25 @ 1:00 Breast drills
4 kick
4 kick with bouy between knees
4 kick board under hips
4 with 3 second glide
4 swim
500 Free with paddles and bouy

Sandra left at this point so on to the IM Pyramid all done on :15 Rest

25 Fly
50 Fly
75 as 50 Fly/25 Back
100 as 50 Fly/50 Back
125 as 50 Fly/50 Back/25 Breast
150 as 50 Fly/50 Back/50 Breast
175 as 50 Fly/50 Back/50 Breast/25 Free
200 IM
175 as 50 Fly/50 Back/50 Breast/25 Free
150 as 50 Fly/50 Back/50 Breast
125 as 50 Fly/50 Back/25 Breast
100 as 50 Fly/50 Back
75 as 50 Fly/25 Back
50 Fly in :49
25 Fly in :18

400 as 100 swim/100 drill/100 kick/100 swim

Total 3700 yards

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