I’ve done this set before, but not with a pull buoy. The first three distances in the pyramid set are still part of the warmup set, which is why the intervals are slightly slower. As my toe is improving, I’ll probably start kicking come Sunday or Monday. For the next few days, it’s going to be pull sets. I was shockingly fast today. That 500 at the top of the pyramid was a 7:07, which is a really good time for me, especially when pulling. I felt rather like a beast, which was a nice change of pace. LOL

Tomorrow, I’ll try to be more creative. 🙂

As always, adjust as needed.

55-minute swim workout, Wednesday distance pull

500 warmup (~7:15 min)

Pyramid set (2500 yds, 38:00 min)
100 on 1:40
200 on 3:10
300 on 4:35
400 on 6:05
500 on 7:30
400 on 6:00
300 on 4:30
200 on 3:00
100 on 1:30

100 easy

Bonus set (100 yds, 2 min)
4 x 25 on :30–stretch these out but go for fast

300 warm down

Total yards: 3500