Double Pyramid 50 to 200 m, Swim and Pull
Two 50 to 200 m pyramids, the first swum just slower than CSS and the second with a pull buoy at a steady pace, 2700 m in total.
- Duration
- 57 minestimated
- Distance
- 2,700 m
- Effort
- 71
- 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 |
| 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 | IntervalSweet spot Swim, CSS plus 2 to 4 s | 50 m | 96-99% CSS pace |
| 5 | Rest | 15 s | |
| 6 | IntervalSweet spot Swim, CSS plus 2 to 4 s | 100 m | 96-99% CSS pace |
| 7 | Rest | 15 s | |
| 8 | IntervalSweet spot Swim, CSS plus 2 to 4 s | 150 m | 96-99% CSS pace |
| 9 | Rest | 15 s | |
| 10 | IntervalSweet spot Swim, top of the pyramid | 200 m | 96-99% CSS pace |
| 11 | Rest | 15 s | |
| 12 | IntervalSweet spot Swim, hold the pace | 150 m | 96-99% CSS pace |
| 13 | Rest | 15 s | |
| 14 | IntervalSweet spot Swim, hold the pace | 100 m | 96-99% CSS pace |
| 15 | Rest | 15 s | |
| 16 | IntervalSweet spot Swim, hold the pace | 50 m | 96-99% CSS pace |
| 17 | Rest | 30 s | |
| 18 | RecoveryRecovery Easy freestyle | 100 m | 75-85% CSS pace |
| 19 | IntervalTempo Pull buoy, steady | 50 m | 92-96% CSS pace |
| 20 | Rest | 15 s | |
| 21 | IntervalTempo Pull buoy, steady | 100 m | 92-96% CSS pace |
| 22 | Rest | 15 s | |
| 23 | IntervalTempo Pull buoy, steady | 150 m | 92-96% CSS pace |
| 24 | Rest | 15 s | |
| 25 | IntervalTempo Pull buoy, top of the pyramid | 200 m | 92-96% CSS pace |
| 26 | Rest | 15 s | |
| 27 | IntervalTempo Pull buoy, steady | 150 m | 92-96% CSS pace |
| 28 | Rest | 15 s | |
| 29 | IntervalTempo Pull buoy, steady | 100 m | 92-96% CSS pace |
| 30 | Rest | 15 s | |
| 31 | IntervalTempo Pull buoy, steady | 50 m | 92-96% CSS pace |
| 32 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Two pyramids of 50, 100, 150, 200, 150, 100 and 50 m form a 1600 m main set. The first is swum two to four seconds per 100 m slower than CSS with 15 seconds of rest. After an easy 100, the second is swum with a pull buoy at a steady aerobic pace on the same rest. The whole session covers 2700 m.
Swimming the first pyramid gives you the pacing work, the pull pyramid adds volume while the legs rest and the upper body keeps working. On the pull, concentrate on the catch, with fingertips pointing down and the forearm pressing back early in the stroke. Keep a light flutter or no kick at all, whichever keeps the hips higher.
Suitable for intermediate swimmers and triathletes in base or build phases. Beginners can swim one pyramid only. Advanced swimmers can swim the first pyramid at CSS.
Tips
- Place the pull buoy high between the thighs so it does not slip.
- Swim the first pyramid at an even pace, it is easy to rush the 50s.
- Drink between the two pyramids.
Good forPoolMasters swimmingStandard-distance triathlonHalf-distance triathlon
Season phaseBaseBuild