A pyramid from 50s to an 800 and back

Total distance

5,600 m

Estimated time

1 h 45 min

Focus: A short swim and drill warm-up, then a long pyramid on steady send-offs: 50s, 100s, 200s, 400s, an 800 and back down.

Planned for about 1 h 30 min: warm-up 8 min, main set 1 h 15 min, warm-down 5 min.

Warm-up (400 m, 8 min)

400 swim + drill

Main set (5,000 m, 1 h 30 min)

6 x 50 @ 45"

4 x 100 @ 1'30"

3 x 200 @ 3'00"

2 x 400 @ 6'00"

1 x 800 @ 12'00"

2 x 400 @ 6'00"

3 x 200 @ 3'00"

4 x 100 @ 1'30"

6 x 50 @ 45"

Warm-down (200 m, 5 min)

200 easy, DAB, CU drill

From the GHM workouts archive.

Abbreviations in this workout

DAB

Double arms on back: backstroke with both arms together