Swim Workout: Pyramid Set

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Swim Workout

One of the things I noticed when training for my first multisport race was the lack of training resources. Sure there are a couple workouts on blogs here and there but there is no great place to scroll through endless workouts to pick from. Although I have swam competitively my entire life I still hated creating new workouts over and over again during training. Since I am going to assume most of you are the same way I have gone through the painful process of creating tons of workouts for you. Here is one of them:

Pyramid Set

The goal of a pyramid set is to climb up in distance for each set but maintaining the same pace throughout. This can be a challenge as most people want to go out super fast in the first couple sets. Instead, focus on holding a pace and start off with that pace – even if it is slow. Below I have 3 variations (Gold, Silver, Bronze) based on the distance you need to do.

Gold (6000)

200 Swim/200 Kick/200 Pull/200 Swim
*For main set rest 0:10 after each rep and 1:00 between each set
5×50
4×100
3×200
2×400
1×800
2×400
3×200
4×100
5×50
300 Cool Down

Silver (3300)

200 Swim/200 Kick/200 Pull/200 Swim
*For main set rest 0:10 after each rep and 1:00 between each set
4×50
3×100
2×200
1×400
2×200
3×100
4×50
300 Cool Down

Bronze (1900)

200 Swim/200 Kick/200 Pull
*For main set rest 0:10 after each rep and 1:00 between each set
4×25
3×50
2×100
1×200
2×100
3×50
4×25
200 Cool Down

RELATED – Aquathlon Training Plan

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2 COMMENTS

  1. Hi James

    Thank you for sharing your workout routine. However what does the 200 Swim/200 Kick/200 Pull mean? To use pull boy etc? How do you fit it into the pyramid?

    Cheers

    Charles

    • That is the warm up! Do a 200 swim. Then grab a kickboard and do a 200 kick. Then use a pool buouy to do the 200 pull. Totalling a 600 warm up. Then do the pyramid. Sorry for the confusion – hope that makes sense!

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