Structured Workout Library by Tredict
Plan
EN

Swimming · Pyramid

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

Three short pyramids of 50, 100, 150, 100 and 50 m, the first steady, the second at CSS and the third faster than CSS.

Duration
1 h 09 minestimated
Distance
3,250 m
Effort
87
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 Catch-up drill, freestyle 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 Pyramid 1, steady 50 m 92-96% CSS pace
5 Rest 10 s
6 IntervalTempo Pyramid 1, steady 100 m 92-96% CSS pace
7 Rest 15 s
8 IntervalTempo Pyramid 1, steady 150 m 92-96% CSS pace
9 Rest 20 s
10 IntervalTempo Pyramid 1, steady 100 m 92-96% CSS pace
11 Rest 15 s
12 IntervalTempo Pyramid 1, steady 50 m 92-96% CSS pace
13 Rest 30 s
14 RecoveryRecovery Easy freestyle 100 m 75-85% CSS pace
15 IntervalThreshold Pyramid 2, CSS 50 m 99-102% CSS pace
16 Rest 10 s
17 IntervalThreshold Pyramid 2, CSS 100 m 99-102% CSS pace
18 Rest 15 s
19 IntervalThreshold Pyramid 2, CSS 150 m 99-102% CSS pace
20 Rest 20 s
21 IntervalThreshold Pyramid 2, CSS 100 m 99-102% CSS pace
22 Rest 15 s
23 IntervalThreshold Pyramid 2, CSS 50 m 99-102% CSS pace
24 Rest 30 s
25 RecoveryRecovery Easy freestyle 100 m 75-85% CSS pace
26 IntervalVO2max Pyramid 3, 200 m pace 50 m 103-108% CSS pace
27 Rest 15 s
28 IntervalVO2max Pyramid 3, 200 m pace 100 m 103-108% CSS pace
29 Rest 20 s
30 IntervalVO2max Pyramid 3, 200 m pace 150 m 103-108% CSS pace
31 Rest 30 s
32 IntervalVO2max Pyramid 3, 200 m pace 100 m 103-108% CSS pace
33 Rest 20 s
34 IntervalVO2max Pyramid 3, 200 m pace 50 m 103-108% CSS pace
35 Rest 30 s
36 IntervalEndurance Pull buoy, easy aerobic 400 m 85-92% CSS pace
37 Cool-downRecovery Easy, mix strokes 200 m 75-85% CSS pace

About this workout

Each mini pyramid covers 450 m in the order 50, 100, 150, 100, 50. You swim three of them, and each one at a higher speed. The first is steady, the second at CSS and the third at 200 m pace with a little more rest. An easy 100 separates the pyramids, and a 400 m pull set follows the main work. The session covers 3250 m.

Short pyramids keep the set varied and the efforts manageable, so the speed can rise round by round. In the third pyramid, the 150 at 200 m pace is the hard moment, give it your full focus. Keep the turns sharp at every speed and finish each pyramid with a 50 that matches the first one.

For advanced swimmers who like varied sets. Intermediate swimmers can swim the first two pyramids and replace the third with easy swimming.

Tips

  • Decide the target pace per 100 for each pyramid before you start.
  • Use the easy 100s to reset your breathing and stroke.
  • Swim the pull set with long strokes at an easy aerobic pace.

Good forPoolMasters swimming

Season phaseBuildPeak

Pyramid

Reverse Ladder 800, 600, 400, 200 m

800 m at tempo, 45 s rest, 600 m at sweet spot, 40 s rest, 400 m at CSS pace, 30 s rest, 200 m at VO2max, 200 m easy freestyle

1 h 11 min3,500 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