Rest Pyramid 11 x 100 m at CSS
Eleven 100s at CSS where the rest drops from 30 to 5 seconds and climbs back to 25, a threshold set with a pyramid of recovery.
- Duration
- 1 h 03 minestimated
- Distance
- 2,900 m
- Effort
- 78
- Level
- Advanced
- Focus zone
- Threshold
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 | 600 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, each 25 faster | 100 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 | IntervalThreshold 1 of 11, CSS, 30 s rest next | 100 m | 99-102% CSS pace |
| 5 | Rest | 30 s | |
| 6 | IntervalThreshold 2 of 11, CSS, 25 s rest next | 100 m | 99-102% CSS pace |
| 7 | Rest | 25 s | |
| 8 | IntervalThreshold 3 of 11, CSS, 20 s rest next | 100 m | 99-102% CSS pace |
| 9 | Rest | 20 s | |
| 10 | IntervalThreshold 4 of 11, CSS, 15 s rest next | 100 m | 99-102% CSS pace |
| 11 | Rest | 15 s | |
| 12 | IntervalThreshold 5 of 11, CSS, 10 s rest next | 100 m | 99-102% CSS pace |
| 13 | Rest | 10 s | |
| 14 | IntervalThreshold 6 of 11, CSS, 5 s rest next | 100 m | 99-102% CSS pace |
| 15 | Rest | 5 s | |
| 16 | IntervalThreshold 7 of 11, CSS, 10 s rest next | 100 m | 99-102% CSS pace |
| 17 | Rest | 10 s | |
| 18 | IntervalThreshold 8 of 11, CSS, 15 s rest next | 100 m | 99-102% CSS pace |
| 19 | Rest | 15 s | |
| 20 | IntervalThreshold 9 of 11, CSS, 20 s rest next | 100 m | 99-102% CSS pace |
| 21 | Rest | 20 s | |
| 22 | IntervalThreshold 10 of 11, CSS, 25 s rest next | 100 m | 99-102% CSS pace |
| 23 | Rest | 25 s | |
| 24 | IntervalThreshold 11 of 11, CSS, hold it | 100 m | 99-102% CSS pace |
| 25 | Rest | 1 min | |
| 26 | RecoveryRecovery Easy freestyle | 200 m | 75-85% CSS pace |
| 4 ×Repeat these steps | |||
| 27.1 | IntervalVO2max Fast and clean | 50 m | 103-108% CSS pace |
| 27.2 | Rest | 30 s | |
| 28 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
In this pyramid the distance and the pace stay the same and the rest changes. You swim eleven 100s at CSS. The rest after the first is 30 seconds and drops by 5 seconds each time down to 5 seconds after the sixth, then climbs back up to 25 seconds after the tenth. Four fast 50s after an easy 200 complete the main work. The session covers 2900 m.
The middle of the set, with only 5 to 15 seconds of rest, is close to a continuous swim at threshold. Hold your CSS there and do not let the short rest pull you into a slower pace. When the rest grows again, the 100s feel easier, which is the moment to stay disciplined and swim exactly on pace, not faster.
For advanced swimmers and triathletes who know their CSS well. To start, use rest from 30 to 10 seconds and back. A tempo trainer helps a lot with this set.
Tips
- Leave on the clock after each rest, a watch with a lap timer makes this easier.
- Take just one or two breaths on the 5 second rest and push off again.
- Keep the four 50s at the end fast and clean, not all out.
Good forPoolMasters swimmingStandard-distance triathlonHalf-distance triathlon
Season phaseBuild