The PYRAMID of success

DRYLAND

Run (or walk) 3 miles

SWIMMING

BEGINNER WORKOUT:

400 easy swim (warm-up)

100 free, 200 free, 100 free, RI :30

200 free, 400 free, 200 free, RI :20

200 easy swim (cool down)

= 1800

INTERMEDIATE WORKOUT:

500 easy swim (warm-up)

100 free, 200 free, 100 free, RI :30

200 free, 400 free, 200 free, RI :20

400 free, 800 free, 400 free, RI :10

200 easy swim (cool down)

= 3500

ADVANCED WORKOUT:

1000 easy swim (warm-up)

100 free, 200 free, 100 free, RI :30

200 free, 400 free, 200 free, RI :20

400 free, 800 free, 400 free, RI :10

200 free, 400 free, 200 free, RI :30

200 easy swim (cool down)

= 4800

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3 thoughts on “The PYRAMID of success

  1. Great training workout for a 1650/1500 race. For shorter distances, I will modify this set to truly resemble a pyramid, with a 100…/150…/200…/150…/100…, using your R.I.s. Thanks for the idea.

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