Pyramid 100 to 400 m and Back
A 1600 m pyramid of 100, 200, 300, 400, 300, 200 and 100 m, steady on the way up and a little faster on the way down.
- Duration
- 54 minestimated
- Distance
- 2,600 m
- Effort
- 70
- Level
- Intermediate
- Focus zone
- Tempo
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to CSS pace | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 | IntervalTempo 100, steady | 100 m | 92-96% CSS pace |
| 5 | Rest | 15 s | |
| 6 | IntervalTempo 200, steady | 200 m | 92-96% CSS pace |
| 7 | Rest | 20 s | |
| 8 | IntervalTempo 300, steady | 300 m | 92-96% CSS pace |
| 9 | Rest | 30 s | |
| 10 | IntervalTempo 400, relaxed, top of the pyramid | 400 m | 92-96% CSS pace |
| 11 | Rest | 40 s | |
| 12 | IntervalSweet spot 300, faster on the way down | 300 m | 96-99% CSS pace |
| 13 | Rest | 30 s | |
| 14 | IntervalSweet spot 200, hold the faster pace | 200 m | 96-99% CSS pace |
| 15 | Rest | 20 s | |
| 16 | IntervalSweet spot 100, strong finish | 100 m | 96-99% CSS pace |
| 17 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
This longer pyramid climbs from 100 m to 400 m in steps of 100 and comes back down, 1600 m in total. The way up is swum at a steady pace about five seconds per 100 m slower than CSS. On the way down you lift the pace to two or three seconds slower than CSS. Rest grows from 15 to 40 seconds with the distance. The full session covers 2600 m.
A faster second half trains you to finish strong, a habit that pays off in races of 400 m and longer and in triathlon. Swim the 400 at the top as relaxed as possible, because the 300 after it has to be faster. Lift the pace with a slightly higher stroke rate, not by fighting the water.
For intermediate swimmers and triathletes who handle 2500 m sessions. To make it harder, swim the way down at CSS. To make it easier, top out at 300 m.
Tips
- Note your 100 split on the way up and aim to beat it by two seconds on the way down.
- Keep the breathing pattern relaxed on the 400, every three strokes works well.
- Use the rest after the 400 to plan the faster pace for the way down.
Good forPoolMasters swimmingStandard-distance triathlonHalf-distance triathlon
Season phaseBaseBuild