< Easy FC in 100m 6-5-6 out > < FC in 150m own choice scull and swim drills" /> < Easy FC in 100m 6-5-6 out > < FC in 150m own choice scull and swim drills" />

This weeks set I-Swam Set is calle da ‘Big Bold Pyramid” set.

We start and finish with some technique work to get us focused, in the middle is a nice pyramid to keep you occupied, with different paces and rest intervals.  Enjoy, its a tough one!

Part 1
200 metres FC Swim
100 Metres Own Choice Kick
150 Metres Pull Buoy

Part 2 – Big & Bold
Set your tempo trainer to the correct setting.  If you see CSS +1 that means you are swimming 1 second per 100metres above your CSS pace (over 25m you would add 0.25 to the tempo trainer for every second.
For a shorter set start at 50m and build up from this base distance.

No Training aids, Pure Swim

100m at CSS +4
Rest 30sec
150m at CSS +3
Rest 20sec
200m at CSS +2
Rest 15sec
300m at CSS +1
Rest 10 Sec
400m at CSS
Rest 10sec
300m at CSS +1
Rest 15sec
200m at CSS +2
Rest 20sec
150m at CSS +3
Rest 30Sec
100m at CSS +4

Part 3
150m Broken Arrow Out > < Easy FC in
100m 6-5-6 out > < FC in
150m own choice scull and swim drills