Pace Pyramid with 50s, Two Rounds
Seven 50s per round that go from easy to fast and back to easy, swum twice, so you learn to feel and control different speeds.
- Duration
- 36 minestimated
- Distance
- 1,500 m
- Effort
- 39
- 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 Fingertip drag drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 3 | IntervalEndurance Easy | 50 m | 85-92% CSS pace |
| 4 | Rest | 20 s | |
| 5 | IntervalTempo Steady | 50 m | 92-96% CSS pace |
| 6 | Rest | 20 s | |
| 7 | IntervalThreshold Strong, about CSS | 50 m | 99-102% CSS pace |
| 8 | Rest | 20 s | |
| 9 | IntervalVO2max Fast, top of the pyramid | 50 m | 103-108% CSS pace |
| 10 | Rest | 30 s | |
| 11 | IntervalThreshold Strong, about CSS | 50 m | 99-102% CSS pace |
| 12 | Rest | 20 s | |
| 13 | IntervalTempo Steady | 50 m | 92-96% CSS pace |
| 14 | Rest | 20 s | |
| 15 | IntervalEndurance Easy | 50 m | 85-92% CSS pace |
| 16 | Rest | 30 s | |
| 17 | RecoveryRecovery Easy freestyle or backstroke | 100 m | 75-85% CSS pace |
| 18 | IntervalEndurance Easy | 50 m | 85-92% CSS pace |
| 19 | Rest | 20 s | |
| 20 | IntervalTempo Steady | 50 m | 92-96% CSS pace |
| 21 | Rest | 20 s | |
| 22 | IntervalThreshold Strong, about CSS | 50 m | 99-102% CSS pace |
| 23 | Rest | 20 s | |
| 24 | IntervalVO2max Fast, top of the pyramid | 50 m | 103-108% CSS pace |
| 25 | Rest | 30 s | |
| 26 | IntervalThreshold Strong, about CSS | 50 m | 99-102% CSS pace |
| 27 | Rest | 20 s | |
| 28 | IntervalTempo Steady | 50 m | 92-96% CSS pace |
| 29 | Rest | 20 s | |
| 30 | IntervalEndurance Easy | 50 m | 85-92% CSS pace |
| 31 | Rest | 30 s | |
| 32 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
A pace pyramid keeps the distance the same and changes the speed. In each round you swim seven 50s. They start easy, become steady, then strong, then fast at the top, and come back down the same way. Rest is 20 seconds between 50s and 30 seconds after the fast one. You swim two rounds with an easy 100 in between, 1500 m for the whole session.
The aim is to swim four clearly different speeds and to hit them again on the way down. Pay attention to how each speed feels, how often you breathe, how fast the arms turn and how hard you kick. The pace clock helps to check that the steps are real, about two to three seconds per 50 between levels is a good guide.
Well suited to beginners who are learning to pace themselves. In the second round, try to swim each level a little more precisely than in the first.
Tips
- Give each speed a name, such as easy, steady, strong and fast.
- Swim the easy 50s really easy, even when you feel fresh.
- Keep the stroke long at every speed and change only the tempo.
Good forPoolGeneral fitness
Season phaseBaseBuild