Pace Pyramid 9 x 100 m
Nine 100s that climb from easy to faster than CSS and back down again, a pace pyramid that trains control over five speeds.
- Duration
- 47 minestimated
- Distance
- 2,100 m
- Effort
- 54
- Level
- Intermediate
- 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 | 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 | |
| 3 | Warm-upEndurance Kick with board | 200 m | 62-74% CSS pace |
| 4 | IntervalEndurance 1 of 9, easy | 100 m | 85-92% CSS pace |
| 5 | Rest | 20 s | |
| 6 | IntervalTempo 2 of 9, steady | 100 m | 92-96% CSS pace |
| 7 | Rest | 20 s | |
| 8 | IntervalSweet spot 3 of 9, moderately hard | 100 m | 96-99% CSS pace |
| 9 | Rest | 20 s | |
| 10 | IntervalThreshold 4 of 9, CSS | 100 m | 99-102% CSS pace |
| 11 | Rest | 20 s | |
| 12 | IntervalVO2max 5 of 9, faster than CSS | 100 m | 103-108% CSS pace |
| 13 | Rest | 30 s | |
| 14 | IntervalThreshold 6 of 9, CSS | 100 m | 99-102% CSS pace |
| 15 | Rest | 20 s | |
| 16 | IntervalSweet spot 7 of 9, moderately hard | 100 m | 96-99% CSS pace |
| 17 | Rest | 20 s | |
| 18 | IntervalTempo 8 of 9, steady | 100 m | 92-96% CSS pace |
| 19 | Rest | 20 s | |
| 20 | IntervalEndurance 9 of 9, easy | 100 m | 85-92% CSS pace |
| 21 | Rest | 30 s | |
| 22 | RecoveryRecovery Pull buoy, easy | 200 m | 75-85% CSS pace |
| 23 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Nine 100s, all the same distance, but the pace changes like a pyramid. You start easy, go to steady, moderately hard, CSS and then faster than CSS on the fifth 100, before coming back down through the same levels to easy. Rest is 20 seconds, with 30 seconds after the top. The session covers 2100 m.
The way down teaches you a lot about pacing. After the fast fifth 100 it is tempting to stay quick, so hold back and match the times you swam on the way up. The difference between levels should be about three to four seconds per 100. If the top 100 is not clearly faster than CSS, the earlier ones were too fast.
A good set for intermediate swimmers who know their CSS and want to learn how each zone feels. Advanced swimmers can add a second top 100 or reduce the rest to 10 seconds.
Tips
- Write the nine target times on your kickboard before the set.
- Change speed with stroke rate and kick while you keep the reach the same.
- Swim the last 100 as easy as the first.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBuild