Descending Pyramid Swim Set

Descending Pyramid Swim Set 

Today's workout consists of a traditional descending pyramid interspersed with fin-kicking on the back, followed by IM work.  A continuous low-rest interval (10-15 seconds) is used to stress the aerobic system.    The distances of 300, 200 and 100 use shorter repeats (75's, 50's and 25') and higher intensity to stress the anaerobic system.

Goals:  Variable distance, variable speed (intensity), variable movements (IM) and core work (fin kicking)

500 swim freestyle / 10 seconds rest
100 fin kick on the back (alternating dolphin kick with flutter kick with shoulder blade scrubs - I will explain this drill in a later blog)
100 IM / 10 seconds rest
400 pull freestyle / 10 seconds rest
100 fin kick on the back (alternating 25 dolphin kick with 25 flutter kick with shoulder blade scrubs)
100 IM / 10 seconds rest
300 use 4X75 swim freestyle with fins (25 long slow recovery with high elbow anchor, 25 bilateral breath with symmetrical rotation & coordination between arms, 25 sprint)
100 fin kick on the back (alternating 25 dolphin kick with 25 flutter kick with shoulder blade scrubs)
100 IM / 10 seconds rest
200 use 4X50 swim freestyle (descend by 50) / 15 seconds rest
100 fin kick on the back (alternating 25 dolphin kick with 25 flutter kick with shoulder blade scrubs)
100 IM / 10 seconds rest
100 use 4X25 swim freestyle (sprint - 1-2 breaths) / 15 seconds rest
100 fin kick on the back (alternating 25 dolphin kick with 25 flutter kick with shoulder blade scrubs)
100 IM / 10 seconds rest

Warm-down 500 easy

Conclusion:  This is a very good workout for swimmers who want to develop more fitness in their swimming routine.  I will be discussing in up-coming blogs how to use different forms of interval and resistance training to improve fat loss and lean muscle development.

Brett J. Lemire, DC CSCS, founder of Universal Chiropractic Spine & Sport in Elk Grove.  Dr. Brett is also a Certified Strength & Conditioning Specialist through the NSCA, has been trained in Dynamic Neuromuscular Stabilization (DNS) according to Kolar.  He has taken numerous post-graduate courses with some of the world’s leading authorities in Manual Medicine and Spine and Sports Rehabilitation techniques.  You can contract Dr. Lemire at 916-683-3900.