Pyramid
Pyramid 50 to 200 m and Back for Beginners
50 m 50, 20 s rest, 100 m 100, 20 s rest, 150 m 150, 30 s rest, 200 m 200, 30 s rest, 150 m 150, 30 s rest, 100 m 100, 20 s rest, 50 m 50
Swim Pyramid and Ladder Workouts
Swim pyramids and ladders from 50 m to 800 m, plus pace pyramids and rest pyramids, for pacing, aerobic base and threshold work.
Workouts
16 workouts
Pyramid
Ladder 50 to 250 m with Four Faster 50s
50 m 50, 20 s rest, 100 m 100, 20 s rest, 150 m 150, 30 s rest, 200 m 200, 30 s rest, 250 m 250, 1 min rest, 100 m easy freestyle, 4 × (50 m at tempo, 20 s rest)
Pyramid
Pace Pyramid with 50s, Two Rounds
50 m easy, 20 s rest, 50 m at tempo, 20 s rest, 50 m at CSS pace, 20 s rest, 50 m at VO2max, 30 s rest, 50 m at CSS pace, 20 s rest, 50 m at tempo, 20 s rest, 50 m easy, 30 s rest, 100 m easy freestyle or backstroke, 50 m easy, 20 s rest, 50 m at tempo, 20 s rest, 50 m at CSS pace, 20 s rest, 50 m at VO2max, 30 s rest, 50 m at CSS pace, 20 s rest, 50 m at tempo, 20 s rest, 50 m easy
Pyramid
Down Ladder 300 to 50 m, Faster as It Gets Shorter
300 m 300, 30 s rest, 250 m at tempo, 30 s rest, 200 m at tempo, 30 s rest, 150 m at sweet spot, 20 s rest, 100 m at CSS pace, 20 s rest, 50 m at VO2max
Pyramid
Pyramid 50 to 200 m and Back at Even Pace
50 m at sweet spot, 10 s rest, 100 m at sweet spot, 20 s rest, 150 m at sweet spot, 30 s rest, 200 m at sweet spot, 40 s rest, 150 m at sweet spot, 30 s rest, 100 m at sweet spot, 20 s rest, 50 m at sweet spot, 30 s rest, 100 m easy freestyle, 6 × (50 m at VO2max, 20 s rest)
Pyramid
Double Pyramid 50 to 200 m, Swim and Pull
50 m at sweet spot, 15 s rest, 100 m at sweet spot, 15 s rest, 150 m at sweet spot, 15 s rest, 200 m at sweet spot, 15 s rest, 150 m at sweet spot, 15 s rest, 100 m at sweet spot, 15 s rest, 50 m at sweet spot, 30 s rest, 100 m easy freestyle, 50 m at tempo, 15 s rest, 100 m at tempo, 15 s rest, 150 m at tempo, 15 s rest, 200 m at tempo, 15 s rest, 150 m at tempo, 15 s rest, 100 m at tempo, 15 s rest, 50 m at tempo
Pyramid
Pyramid 100 to 400 m and Back
100 m at tempo, 15 s rest, 200 m at tempo, 20 s rest, 300 m at tempo, 30 s rest, 400 m at tempo, 40 s rest, 300 m at sweet spot, 30 s rest, 200 m at sweet spot, 20 s rest, 100 m at sweet spot
Pyramid
Pace Pyramid 9 x 100 m
100 m 1 of 9, 20 s rest, 100 m at tempo, 20 s rest, 100 m at sweet spot, 20 s rest, 100 m at CSS pace, 20 s rest, 100 m at VO2max, 30 s rest, 100 m at CSS pace, 20 s rest, 100 m at sweet spot, 20 s rest, 100 m at tempo, 20 s rest, 100 m 9 of 9, 30 s rest, 200 m pull buoy
Pyramid
Ladder 50 to 300 m at CSS
50 m at CSS pace, 10 s rest, 100 m at CSS pace, 15 s rest, 150 m at CSS pace, 20 s rest, 200 m at CSS pace, 25 s rest, 250 m at CSS pace, 30 s rest, 300 m at CSS pace, 1 min rest, 200 m easy freestyle
Pyramid
Reverse Pyramid 200, 150, 100, 50 m, Two Rounds
2 × (200 m at sweet spot, 30 s rest, 150 m at CSS pace, 25 s rest, 100 m at VO2max, 20 s rest, 50 m very hard, 30 s rest, 100 m easy, 20 s rest), 200 m pull buoy
Pyramid
Pyramid 100 to 500 m and Back
100 m at sweet spot, 10 s rest, 200 m at sweet spot, 15 s rest, 300 m at sweet spot, 20 s rest, 400 m at sweet spot, 25 s rest, 500 m at sweet spot, 30 s rest, 400 m at CSS pace, 25 s rest, 300 m at CSS pace, 20 s rest, 200 m at CSS pace, 15 s rest, 100 m at CSS pace
Pyramid
Speed Pyramid 50 to 200 m, Faster on the Way Down
50 m at tempo, 10 s rest, 100 m at sweet spot, 15 s rest, 150 m at CSS pace, 20 s rest, 200 m at CSS pace, 30 s rest, 150 m at VO2max, 30 s rest, 100 m at VO2max, 30 s rest, 50 m very hard, 1 min rest, 200 m easy, 50 m at tempo, 10 s rest, 100 m at sweet spot, 15 s rest, 150 m at CSS pace, 20 s rest, 200 m at CSS pace, 30 s rest, 150 m at VO2max, 30 s rest, 100 m at VO2max, 30 s rest, 50 m very hard
Pyramid
Swim and Pull Pyramid 200, 400, 600, 400, 200 m
200 m at CSS pace, 20 s rest, 400 m at sweet spot, 30 s rest, 600 m at tempo, 40 s rest, 400 m at sweet spot, 30 s rest, 200 m at CSS pace, 200 m easy freestyle
Pyramid
Reverse Ladder 800, 600, 400, 200 m
800 m at tempo, 45 s rest, 600 m at sweet spot, 40 s rest, 400 m at CSS pace, 30 s rest, 200 m at VO2max, 200 m easy freestyle
Pyramid
3 Mini Pyramids 50, 100, 150, 100, 50 m at Rising Speed
50 m at tempo, 10 s rest, 100 m at tempo, 15 s rest, 150 m at tempo, 20 s rest, 100 m at tempo, 15 s rest, 50 m at tempo, 30 s rest, 100 m easy freestyle, 50 m at CSS pace, 10 s rest, 100 m at CSS pace, 15 s rest, 150 m at CSS pace, 20 s rest, 100 m at CSS pace, 15 s rest, 50 m at CSS pace, 30 s rest, 100 m easy freestyle, 50 m at VO2max, 15 s rest, 100 m at VO2max, 20 s rest, 150 m at VO2max, 30 s rest, 100 m at VO2max, 20 s rest, 50 m at VO2max, 30 s rest, 400 m pull buoy
Pyramid
Rest Pyramid 11 x 100 m at CSS
100 m at CSS pace, 30 s rest, 100 m at CSS pace, 25 s rest, 100 m at CSS pace, 20 s rest, 100 m at CSS pace, 15 s rest, 100 m at CSS pace, 10 s rest, 100 m at CSS pace, 5 s rest, 100 m at CSS pace, 10 s rest, 100 m at CSS pace, 15 s rest, 100 m at CSS pace, 20 s rest, 100 m at CSS pace, 25 s rest, 100 m at CSS pace, 1 min rest, 200 m easy freestyle, 4 × (50 m at VO2max, 30 s rest)
Pyramid Workouts
Pyramid workouts change the distance or the pace of the repeats in a set pattern, up and then down again. The classic version climbs 50, 100, 150 and 200 m and comes back through 150, 100 and 50 m. Ladders go one way, up from 50 m to 250 or 300 m, or down from 800 m to 200 m. Pace pyramids keep the distance and step the speed up and down, and rest pyramids keep both and change the recovery instead.
The format is above all a pacing tool. Holding one speed over changing distances is harder than it looks, and swimming the second half of a pyramid at the same pace as the first while fatigue builds is a good test of control. Pyramids also keep long sets varied, which helps with aerobic base work in winter and with threshold work later in the season. Depending on the pace, a pyramid can be an easy aerobic session or a hard threshold set.
Pick a pyramid by level and purpose. Beginner sessions use a steady pace, generous rest and distances up to 300 m. Intermediate sessions add even pace just slower than CSS, faster second halves, a ladder at CSS and pace pyramids with 100s. Advanced sessions go up to 500 m at the top, combine swimming and pull buoy work, step down from 800 m to 200 m with rising speed or change the rest from 30 to 5 seconds and back. One pyramid session a week fits well alongside steady and speed sessions.
Questions about Pyramid Workouts
What is a swimming pyramid set?
A pyramid set changes the distance or pace of the repeats in a pattern that rises and falls. A common example is 50, 100, 150, 200, 150, 100 and 50 m with short rests, 800 m in total. Ladders go in one direction only. Pace and rest pyramids keep the distance the same and change the speed or the recovery instead.
Should I swim the way down faster?
It depends on the session. Some pyramids ask for an even pace from start to finish, which trains control. Others ask for a faster second half, which trains you to finish strong, and a few raise the pace on every repeat. The step notes and pace targets in each workout tell you which version you are swimming.
How much rest should I take in a pyramid?
A common rule is to let the rest grow with the distance, about 5 to 10 seconds per 50 m just swum, so 20 to 40 seconds after a 200. Steady aerobic pyramids can use less rest, faster pyramids more. Keep the rest exact and leave on the pace clock, otherwise the set loses its structure.