swim workout 2/28: pyramid set

Another good one. This one really focused on short intervals with a lot of speed and power. Really liked it... Thanks Will

Warm up:
200 free, 100 kick, 100 free drill

Main Set:
4x50 on :45
3x100 on 1:30
2x150 on 2:15
1 x 200 on 3:15
2 x 150 on 2:15
3 x 100 on 1:30
2 x 50 on 1:00 (recovery)

200 free: scull every 4th 25
4 x 125 IM order (rotate the 50); 30 seconds rest in between each 125

Cool Down:
200 free

Total Yards: 3000