Pyramid 50 to 200 m and Back at Even Pace
The 50 to 200 m pyramid swum at one even pace just slower than CSS, with 10 seconds of rest per 50, plus six fast 50s.
- Duration
- 49 minestimated
- Distance
- 2,200 m
- Effort
- 59
- Level
- Intermediate
- 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 | 400 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 | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to CSS pace | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 | IntervalSweet spot 50, even pace | 50 m | 96-99% CSS pace |
| 5 | Rest | 10 s | |
| 6 | IntervalSweet spot 100, even pace | 100 m | 96-99% CSS pace |
| 7 | Rest | 20 s | |
| 8 | IntervalSweet spot 150, even pace | 150 m | 96-99% CSS pace |
| 9 | Rest | 30 s | |
| 10 | IntervalSweet spot 200, even pace | 200 m | 96-99% CSS pace |
| 11 | Rest | 40 s | |
| 12 | IntervalSweet spot 150, hold the pace | 150 m | 96-99% CSS pace |
| 13 | Rest | 30 s | |
| 14 | IntervalSweet spot 100, hold the pace | 100 m | 96-99% CSS pace |
| 15 | Rest | 20 s | |
| 16 | IntervalSweet spot 50, same pace, not a sprint | 50 m | 96-99% CSS pace |
| 17 | Rest | 30 s | |
| 18 | RecoveryRecovery Easy freestyle | 100 m | 75-85% CSS pace |
| 6 ×Repeat these steps | |||
| 19.1 | IntervalVO2max Fast, clean turns | 50 m | 103-108% CSS pace |
| 19.2 | Rest | 20 s | |
| 20 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
The pyramid of 50, 100, 150, 200, 150, 100 and 50 m is swum at a single pace, two to four seconds per 100 m slower than CSS. Rest is 10 seconds for every 50 you just swam, so 40 seconds after the 200. After an easy 100, six fast 50s on 20 seconds of rest add some speed. The session covers 2200 m.
Even pace is harder than it sounds over changing distances. The short swims tempt you to go faster and the longer ones to slow down. Check your pace per 100 on every step. The second half of the pyramid is the real test, as the fatigue from the 200 builds. Swim the final 50 at the same pace as the first one, not as a sprint.
For intermediate swimmers and triathletes who want an aerobic set with a pacing focus. Advanced swimmers can swim it at CSS or add a second pyramid.
Tips
- Use a pace clock or watch to check your 100 split on every step longer than 50 m.
- Keep the same stroke count per length from the first 50 to the last.
- Swim the six 50s fast with clean turns and a strong finish.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBaseBuild