Giza refers to the Pyramids in Egypt. Pyramid workouts are some of my favorites, because they push you so hard. Today, we are only going up one side of the pyramid, making this a great lactic distance set. This workout is based on one my coach gave our team a week or so ago. She does pretty good workouts.

Warm up:

200 Free
200 Pull (Pull buoys and hand paddles. Long and strong. Work on distance per stroke.)
200 choice kick
200 Swim

=800M

Drill:

Do the following set twice through:
4 x 50 Free (First 25 EZ, Second 25 build to sprint) on (1:05/1:15/1:25) (Chose one of the times, depending on your skill level.)
2 x 100 Free (By 25, EZ, Build, 80%, Sprint) on :30rt

=800M

Workout:

These are choice. You may do IM order, or any specific stroke you want to do. These are all on :30 rt.
25 EZ
25 Sprint
50 EZ
50 Sprint
75 EZ
75 Build to 80%
100 EZ
100 at 85%
150 EZ
150 at 80%
200 EZ
200
--First 125 at distance race pace, or 75% depending on skill level.
--Last 75 Sprint

=1200M
If you want to take the other side of the pyramid:
take a 100 EZ and rest for :60, then start at the 200 and work your way backwards.
(=2400M if you take the pyramid down)

Cool down:

200 EZ. You may pull this, if you'd like.

FYI
Total Mileage:
One side of the pyramid: 3000 M.
Down the pyramid: 4300 M.

One Mile = ~1650 M.