This week we are swimming what we call a pyramid set, starting with a short distance and building up to longer swims, and then back down again.  This set is very simple, not much to remember as it is the same both sides of the pyramid.  At the height of the pyramid there are two (or an optional three) 400m pace swims,

You will need most of your kit this week (Buoy, Paddles & Fins) and it is all about keeping good stroke form in all of the exercises.

There is no separate warm up this week as it is incorporated into the pyramid set.  Some light dryside warmup activity is recommended as always. Distance in this set is 2.1km or 2.5km dependant on if you perform the optional 400m effort. As always adjust the distances as you see fit to fit in with your available time, but this is a great.

REST ON ALL SETS 20 SECONDS, UNLESS OTHERWISE STATED

50m Very Easy Swim – Focus on breathing using Bubble bubble Breathe
100m Pull bouy swim as – 12.5m Scull 1 into 37.5m Swim (repeat consecutively)
200m Fins Swim as – 25m 6-1-6, 25m 6-3-6, 25m 6-5-6, 125m FC Swim build in speed each length
300m Pull Boy and (optional) paddles  – Swim with a focus on breathing out under the water and a good rotation in the stroke (use a finis Tech Toc if you have one)
400m FC Swim –  at CSS Pace using Finis Tempo trainer Pro (time this swim)
REST 30sec-60sec
400M FC Swim – No tempo trainer, but try and repeat the same time you got with it

OPTIONAL 400m Section
Rest 30-60 sec

400m FC Swim –  at CSS Pace using Finis Tempo trainer Pro (time this swim).  How do your three swim times compare now?

300m Pull Boy and (optional) paddles  – Swim with a focus on breathing out under the water and a good rotation in the stroke (use a finis Tech Too if you have one)
200m Fins Swim as – 25m 6-1-6, 25m 6-3-6, 25m 6-5-6, 125m FC Swim build in speed each length
100m Pull bouy swim as – 12.5m Scull 1 into 37.5m Swim (repeat consecutively)
50m Very Easy Swim – Focus on breathing using Bubble bubble Breathe

The repeats on this set are a good challenge as you first do the drills when you are fresh and building up to the 400m paced swims, and then you repeat after you have done some hard swimming.  The aim is to feel the drills and focus on getting your form in them right on both occasions.

How was it?
How were your pacing skills over the 3 distances?  did you get similar figures or was one faster than the other.  We are of course factoring in the fatigue from each swim, especially when we get to the last 10 or 15minute effort.  This set is a great way of testing yourself and something a little different from your standard time trial.

Like this set?
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