Pyramid 100 to 500 m and Back
A 2500 m pyramid from 100 m up to 500 m and back down, just slower than CSS going up and at CSS on the way down.
- Duration
- 1 h 21 minestimated
- Distance
- 4,100 m
- Effort
- 112
- Level
- Advanced
- Focus zone
- Sweet spot
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 | 600 m | 85-92% CSS pace |
| 6 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery 25 drill, 25 swim | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 10 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build, each 25 faster | 100 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 | IntervalSweet spot 100, CSS plus 2 to 4 s | 100 m | 96-99% CSS pace |
| 5 | Rest | 10 s | |
| 6 | IntervalSweet spot 200, CSS plus 2 to 4 s | 200 m | 96-99% CSS pace |
| 7 | Rest | 15 s | |
| 8 | IntervalSweet spot 300, CSS plus 2 to 4 s | 300 m | 96-99% CSS pace |
| 9 | Rest | 20 s | |
| 10 | IntervalSweet spot 400, CSS plus 2 to 4 s | 400 m | 96-99% CSS pace |
| 11 | Rest | 25 s | |
| 12 | IntervalSweet spot 500, relaxed, top of the pyramid | 500 m | 96-99% CSS pace |
| 13 | Rest | 30 s | |
| 14 | IntervalThreshold 400 at CSS | 400 m | 99-102% CSS pace |
| 15 | Rest | 25 s | |
| 16 | IntervalThreshold 300 at CSS | 300 m | 99-102% CSS pace |
| 17 | Rest | 20 s | |
| 18 | IntervalThreshold 200 at CSS | 200 m | 99-102% CSS pace |
| 19 | Rest | 15 s | |
| 20 | IntervalThreshold 100 at CSS | 100 m | 99-102% CSS pace |
| 21 | Cool-downRecovery Easy, mix strokes | 300 m | 75-85% CSS pace |
About this workout
This big pyramid climbs 100, 200, 300, 400 and 500 m and returns through 400, 300, 200 and 100 m, 2500 m in total. The way up is swum two to four seconds per 100 m slower than CSS. On the way down the pace rises to CSS. Rest grows from 10 to 30 seconds. With a full warm-up and cool-down, the session covers 4100 m.
Pacing decides this set. If the 500 at the top is too fast, the 1000 m at CSS afterwards becomes a struggle. Swim the way up with long, relaxed strokes and use it to settle into a rhythm. On the way down, switch to a slightly higher stroke rate and stay on your target pace. The last 100 should be the same pace as the 400 before it.
For advanced swimmers and long-distance triathletes with a solid aerobic base. Drop the 500 to shorten it to 1600 m, or swim the whole pyramid at the steady pace for an aerobic day.
Tips
- Have a drink at the top of the pyramid.
- Use the pace clock to check your 100 splits during the 400 and 500.
- Breathe every three strokes on the way up to stay relaxed and balanced.
Good forPoolMasters swimmingHalf-distance triathlonFull-distance triathlon
Season phaseBaseBuild