Saturday, March 28, 2009

Swim Like an Egyptian

For this week's Master's swim, I reprised an old favorite workout of mine, the Hardcore Distance Set, which if you ask me every triathlete should be doing at least once a month or so. As I told the Master's swimmers today, if you don't feel like a quivering bowl of jelly when you're done with this one, you didn't do it right.

But since that workout is already on my blog, I'll write up last week's pyramid set instead. This is actually a reverse pyramid, which is psychologically a little harder than a regular pyramid (which, once you hit the top, gets ever shorter in distance). For this one, you'll want to pick the interval that you would come in on, then add the amount of rest indicated below. Keep your interval consistent throughout the whole workout. For instance, if you normally swim 100 yards in 1:30, the first 300 should come in on 4:30 and leave on 5:00, the last 300 should come in on 4:30 and leave on 4:45, and the same for all the other intervals in the set. Keeping your pacing consistent while reducing rest will give you a great edge in your distance swimming this summer.

Warm Up
200 Swim, 200 Kick, 200 Drill, 200 Swim

Build Set
4 x 125
1 & 3 Swim, 2 & 4 Kick
Build each 25, last 50 hard

Reverse Pyramid
1 x 300 interval + 30
2 x 200 on interval + 20
3 x 100 on interval + 10
4 x 50 on interval + 5
1 x 50 Active Recovery on 1:30
4 x 50 on interval + 5
3 x 100 on interval + 5
2 x 200 on interval + 15
1 x 300 on interval + 15

200 Pull

100 EZ

Total Yardage: 4050

1 comment:

Coachhrd said...

Looks like a good workout, I'll have to give it a shot!