Structured Workout Library by Tredict
Plan
EN

Swimming · Pyramid

Swim and Pull Pyramid 200, 400, 600, 400, 200 m

An 1800 m pyramid that alternates swimming and pull buoy work, with a long steady 600 at the top and faster 200s at both ends.

Duration
1 h 05 minestimated
Distance
3,200 m
Effort
85
Level
Advanced
Focus zone
Sweet spot

Workout profile

Threshold

Steps

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
2 Warm-upEndurance Kick with board 200 m 62-74% CSS pace
4 ×Repeat these steps
3.1 Warm-upTempo Build to CSS pace 50 m 92-96% CSS pace
3.2 Rest 15 s
4 IntervalThreshold Swim 200 at CSS 200 m 99-102% CSS pace
5 Rest 20 s
6 IntervalSweet spot Pull buoy 400, just slower than CSS 400 m 96-99% CSS pace
7 Rest 30 s
8 IntervalTempo Swim 600, steady rhythm 600 m 92-96% CSS pace
9 Rest 40 s
10 IntervalSweet spot Pull buoy 400, just slower than CSS 400 m 96-99% CSS pace
11 Rest 30 s
12 IntervalThreshold Swim 200 at CSS, finish strong 200 m 99-102% CSS pace
13 RecoveryRecovery Easy freestyle 200 m 75-85% CSS pace
14 Cool-downRecovery Easy, mix strokes 200 m 75-85% CSS pace

About this workout

This pyramid of 200, 400, 600, 400 and 200 m alternates between swimming and pulling. The 200s are swum at CSS, the 400s with a pull buoy a little slower than CSS, and the 600 at the top is a steady swim at about six seconds per 100 m slower than CSS. Rest is 20 to 40 seconds. The main set is 1800 m and the session 3200 m.

Switching between swim and pull changes the load. The pull buoy takes away most of the kick and lets you focus on a strong, early catch, while the swims bring the legs back in. Use the 600 to settle into a rhythm you could hold for a long open water swim. The final 200 at CSS shows how well you paced the rest.

For advanced swimmers and triathletes preparing for standard-distance races and longer. Swim the 400s without the pull buoy for a harder version.

Tips

  • Have the pull buoy ready at the wall so the rest does not get longer.
  • On the pull 400s, think of pressing the water back past the hips.
  • Keep the 600 relaxed, it is the bridge between the faster parts.

Good forPoolStandard-distance triathlonHalf-distance triathlonFull-distance triathlon

Season phaseBaseBuild

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

1 h 21 min4,100 m Advanced Sweet spot
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

1 h 06 min3,100 m Advanced Threshold
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)

1 h 03 min2,900 m Advanced Threshold
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

1 h 09 min3,250 m Advanced Tempo