Speed Pyramid 50 to 200 m, Faster on the Way Down
Two pyramids of 50 to 200 m and back where every step gets faster, from steady at the start to a fast final 50.
- Duration
- 1 h 06 minestimated
- Distance
- 3,100 m
- Effort
- 85
- 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 |
| 6 ×Repeat these steps | |||
| 2.1 | Warm-upRecovery Catch-up or fingertip drag drill | 50 m | 75-85% CSS pace |
| 2.2 | Rest | 10 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upTempo Build to fast | 50 m | 92-96% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 | IntervalTempo 50, steady | 50 m | 92-96% CSS pace |
| 5 | Rest | 10 s | |
| 6 | IntervalSweet spot 100, firmer | 100 m | 96-99% CSS pace |
| 7 | Rest | 15 s | |
| 8 | IntervalThreshold 150, close to CSS | 150 m | 98-101% CSS pace |
| 9 | Rest | 20 s | |
| 10 | IntervalThreshold 200 at CSS | 200 m | 100-103% CSS pace |
| 11 | Rest | 30 s | |
| 12 | IntervalVO2max 150, faster | 150 m | 103-106% CSS pace |
| 13 | Rest | 30 s | |
| 14 | IntervalVO2max 100, 200 m pace | 100 m | 105-109% CSS pace |
| 15 | Rest | 30 s | |
| 16 | IntervalAnaerobic 50, fast | 50 m | 108-115% CSS pace |
| 17 | Rest | 1 min | |
| 18 | RecoveryRecovery Easy, long strokes | 200 m | 75-85% CSS pace |
| 19 | IntervalTempo 50, steady | 50 m | 92-96% CSS pace |
| 20 | Rest | 10 s | |
| 21 | IntervalSweet spot 100, firmer | 100 m | 96-99% CSS pace |
| 22 | Rest | 15 s | |
| 23 | IntervalThreshold 150, close to CSS | 150 m | 98-101% CSS pace |
| 24 | Rest | 20 s | |
| 25 | IntervalThreshold 200 at CSS | 200 m | 100-103% CSS pace |
| 26 | Rest | 30 s | |
| 27 | IntervalVO2max 150, faster | 150 m | 103-106% CSS pace |
| 28 | Rest | 30 s | |
| 29 | IntervalVO2max 100, 200 m pace | 100 m | 105-109% CSS pace |
| 30 | Rest | 30 s | |
| 31 | IntervalAnaerobic 50, fast | 50 m | 108-115% CSS pace |
| 32 | Cool-downRecovery Easy, mix strokes | 200 m | 75-85% CSS pace |
About this workout
In each pyramid the distance rises from 50 to 200 m and falls back to 50, while the pace keeps rising the whole way. The first 50 is steady, the 200 at the top is at CSS, and the way down moves into 200 m pace and finally a fast 50. Rest grows from 10 to 30 seconds, with a minute after the last 50. You swim two pyramids with an easy 200 between them, 3100 m in total.
The way down is the hard half, with shorter swims but higher speeds while the fatigue builds. Keep the 200 at CSS controlled. Each step after it should be clearly quicker, with a higher stroke rate and more kick. If the second pyramid is much slower than the first, take more rest between steps rather than giving up the pace.
For advanced swimmers who want threshold and VO2max work in one set. In a peak phase, one pyramid with a longer warm-up can be enough.
Tips
- Know your target time for every step before you start.
- Keep the turns sharp on the way down, they help the speed.
- Swim the easy 200 between the pyramids slowly and with long strokes.
Good forPoolMasters swimming
Season phaseBuildPeak