Structured Workout Library by Tredict
Plan
EN

Swimming · Pyramid

Reverse Ladder 800, 600, 400, 200 m

A 2000 m ladder that steps down from 800 m to 200 m while the pace climbs from steady to faster than CSS.

Duration
1 h 11 minestimated
Distance
3,500 m
Effort
94
Level
Advanced
Focus zone
Tempo

Workout profile

Threshold

Steps

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
6 ×Repeat these steps
2.1 Warm-upRecovery 25 drill, 25 swim 50 m 75-85% CSS pace
2.2 Rest 10 s
4 ×Repeat these steps
3.1 Warm-upTempo Build to CSS pace 50 m 92-96% CSS pace
3.2 Rest 15 s
4 IntervalTempo 800, steady aerobic 800 m 92-96% CSS pace
5 Rest 45 s
6 IntervalSweet spot 600, firm and steady 600 m 96-99% CSS pace
7 Rest 40 s
8 IntervalThreshold 400 at CSS 400 m 99-102% CSS pace
9 Rest 30 s
10 IntervalVO2max 200, faster than CSS 200 m 102-105% CSS pace
11 RecoveryRecovery Easy freestyle 200 m 75-85% CSS pace
12 Cool-downRecovery Easy, mix strokes 200 m 75-85% CSS pace

About this workout

This ladder starts with a steady 800 and steps down through 600 and 400 to a 200. The pace rises at every step, from about six seconds per 100 m slower than CSS on the 800 to three seconds faster than CSS on the 200. Rest shrinks from 45 to 30 seconds. The main set covers 2000 m and the session 3500 m.

The idea is to start long and controlled and to finish short and fast. The 800 should feel like a long aerobic swim, the 600 like a firm steady effort, the 400 like a threshold swim and the 200 like a race. Plan the four paces in advance and check your splits every 100 m on the longer swims.

For advanced swimmers and triathletes who need longer threshold work. Distance swimmers preparing for 800 m and 1500 m races can add a second 200 at the end.

Tips

  • Check your 100 split every 200 m on the 800 to stay on the steady pace.
  • Lift the stroke rate a little on each step and keep the catch strong.
  • Swim the 200 at the end as if it were the last 200 of a race.

Good forPoolMasters swimmingStandard-distance triathlonHalf-distance triathlon

Season phaseBuild

Pyramid

3 Mini Pyramids 50, 100, 150, 100, 50 m at Rising Speed

50 m at tempo, 10 s rest, 100 m at tempo, 15 s rest, 150 m at tempo, 20 s rest, 100 m at tempo, 15 s rest, 50 m at tempo, 30 s rest, 100 m easy freestyle, 50 m at CSS pace, 10 s rest, 100 m at CSS pace, 15 s rest, 150 m at CSS pace, 20 s rest, 100 m at CSS pace, 15 s rest, 50 m at CSS pace, 30 s rest, 100 m easy freestyle, 50 m at VO2max, 15 s rest, 100 m at VO2max, 20 s rest, 150 m at VO2max, 30 s rest, 100 m at VO2max, 20 s rest, 50 m at VO2max, 30 s rest, 400 m pull buoy

1 h 09 min3,250 m Advanced Tempo
Pyramid

Speed Pyramid 50 to 200 m, Faster on the Way Down

50 m at tempo, 10 s rest, 100 m at sweet spot, 15 s rest, 150 m at CSS pace, 20 s rest, 200 m at CSS pace, 30 s rest, 150 m at VO2max, 30 s rest, 100 m at VO2max, 30 s rest, 50 m very hard, 1 min rest, 200 m easy, 50 m at tempo, 10 s rest, 100 m at sweet spot, 15 s rest, 150 m at CSS pace, 20 s rest, 200 m at CSS pace, 30 s rest, 150 m at VO2max, 30 s rest, 100 m at VO2max, 30 s rest, 50 m very hard

1 h 06 min3,100 m Advanced Threshold
Pyramid

Swim and Pull Pyramid 200, 400, 600, 400, 200 m

200 m at CSS pace, 20 s rest, 400 m at sweet spot, 30 s rest, 600 m at tempo, 40 s rest, 400 m at sweet spot, 30 s rest, 200 m at CSS pace, 200 m easy freestyle

1 h 05 min3,200 m Advanced Sweet spot
Pyramid

Rest Pyramid 11 x 100 m at CSS

100 m at CSS pace, 30 s rest, 100 m at CSS pace, 25 s rest, 100 m at CSS pace, 20 s rest, 100 m at CSS pace, 15 s rest, 100 m at CSS pace, 10 s rest, 100 m at CSS pace, 5 s rest, 100 m at CSS pace, 10 s rest, 100 m at CSS pace, 15 s rest, 100 m at CSS pace, 20 s rest, 100 m at CSS pace, 25 s rest, 100 m at CSS pace, 1 min rest, 200 m easy freestyle, 4 × (50 m at VO2max, 30 s rest)

1 h 03 min2,900 m Advanced Threshold