Pyramid 50 to 200 m and Back for Beginners
A steady pyramid of 50, 100, 150, 200, 150, 100 and 50 m with rest that grows with the distance, ideal for building aerobic base.
- Duration
- 34 minestimated
- Distance
- 1,500 m
- Effort
- 38
- Level
- Beginner
- Focus zone
- Endurance
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 | 300 m | 85-92% CSS pace |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Catch-up drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | IntervalEndurance 50, steady | 50 m | 85-92% CSS pace |
| 4 | Rest | 20 s | |
| 5 | IntervalEndurance 100, steady | 100 m | 85-92% CSS pace |
| 6 | Rest | 20 s | |
| 7 | IntervalEndurance 150, steady | 150 m | 85-92% CSS pace |
| 8 | Rest | 30 s | |
| 9 | IntervalEndurance 200, top of the pyramid | 200 m | 85-92% CSS pace |
| 10 | Rest | 30 s | |
| 11 | IntervalEndurance 150, same pace as before | 150 m | 85-92% CSS pace |
| 12 | Rest | 30 s | |
| 13 | IntervalEndurance 100, same pace as before | 100 m | 85-92% CSS pace |
| 14 | Rest | 20 s | |
| 15 | IntervalEndurance 50, steady to the wall | 50 m | 85-92% CSS pace |
| 16 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
The classic swimming pyramid climbs from 50 m to 200 m and comes back down, 800 m in total. Here you swim it at a steady, comfortable pace with 20 to 30 seconds of rest between steps. With the warm-up and cool-down the session covers 1500 m. The changing distances make the time pass quickly and teach you to swim the same pace over different lengths.
The first half feels easy, the second half less so, because the fatigue from the 200 stays with you on the way down. Aim to swim the second 150 and the second 100 at the same pace as the first ones. Breathe calmly and keep the stroke long. If you have to stop during the 200, rest briefly and finish it.
A good format for beginners who can swim 200 m without stopping. Once it feels comfortable, swim the way down a little faster or cut each rest by 5 seconds.
Tips
- Take the time of the first 100 and compare it with the second 100 on the way down.
- Use the longer rest after the 200 to drink and slow your breathing.
- Count lengths out loud in your head on the 150s and 200.
Good forPoolGeneral fitness
Season phaseBaseAny time