Pyramids are classics in swimming, this is a FC one, but when we’re feeling adventurous it makes a sweet little IM set. These are all run back to back with no rest inbetween and after a warm up.
1x400m off 5:45 target time 5:15
2x200m off 2:55 target time 2:35-2:40
4x100m off 1:25 target time 1:12-1:15
8x50m off 0:45 at 200m race pace (for the middle 100m of the race)
16x25m 10s at 200m race pace (simulating the back end of the race)
Cool down with something nice, like 200 pull kick swim 🙂 – mike
pullkickswim.com 
Leave a Reply