Reverse Pyramid 200, 150, 100, 50 m, Two Rounds
Two rounds of 200, 150, 100 and 50 m where the distance drops and the pace rises from just under CSS to a fast final 50.
- Duration
- 53 minestimated
- Distance
- 2,400 m
- Effort
- 64
- 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 Single-arm drill, freestyle | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to fast | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 2 ×Repeat these steps | |||
| 4.1 | IntervalSweet spot 200, CSS plus 3 s | 200 m | 96-99% CSS pace |
| 4.2 | Rest | 30 s | |
| 4.3 | IntervalThreshold 150, CSS | 150 m | 99-102% CSS pace |
| 4.4 | Rest | 25 s | |
| 4.5 | IntervalVO2max 100, faster than CSS | 100 m | 103-108% CSS pace |
| 4.6 | Rest | 20 s | |
| 4.7 | IntervalAnaerobic 50, fast with good form | 50 m | 108-115% CSS pace |
| 4.8 | Rest | 30 s | |
| 4.9 | RecoveryRecovery Easy, recover | 100 m | 75-85% CSS pace |
| 4.10 | Rest | 20 s | |
| 5 | RecoveryRecovery Pull buoy, easy | 200 m | 75-85% CSS pace |
| 6 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
Each round starts with a 200 at three seconds per 100 m slower than CSS, then a 150 at CSS, a 100 faster than CSS and a fast 50. The rest shrinks from 30 to 20 seconds as the swims get shorter, and an easy 100 closes each round. Two rounds give a main set of 1200 m in a 2400 m session.
Shorter swims allow faster speeds, and this set uses that to take you from threshold into speed work in a few minutes. Each step should be clearly faster than the last. The 50 at the end of the round is fast but not a sprint, finish it with good form. Use the easy 100 to bring your breathing back down before round two.
Suitable for intermediate swimmers who want a mix of threshold and speed in one set. Add a third round in a build phase, or start each round with a 300 for more volume.
Tips
- Check the pace clock after each step and look for a clear drop in time per 100.
- Keep the 200 relaxed so you have room to speed up.
- Finish the 50 with a strong touch and a look at the clock.
Good forPoolMasters swimming
Season phaseBuildPeak