Weekend Swim Workout: Scale The Pyramid
You can get in a quality distance workout by breaking your swim down into smaller parts.
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The shorter distances allow you to stay focused on technique and stroke tempo while also forcing you to stay on a challenging pace—or else risk the horror that is missing the interval.
A:
300 swim/200 kick with fins
12 x 25 on :30 (1 easy, 2 build; repeat)
9 x 50 on :50 (1 easy, 1 build, 1 fast; repeat)
Main Set (pulling is negative-split—faster second half):
1 x 200 pull on 3:00
2 x 150 pull on 2:15
3 x 100 pull on 1:30
4 x 50 pull on :50
5 x 25 pull on :30
1 x 25 easy non-free
5 x 25 swim on :25
4 x 50 swim on :45
3 x 100 swim on 1:25
2 x 150 swim on 2:10
1 x 200 swim on 2:55
300 cool-down (50 kick/100 swim; repeat)
Total: 3,825
B:
200 swim/100 kick with fins 12 x 25 on :40 (1 easy, 2 build; repeat)
6 x 50 on 1:05 (1 easy, 1 build, 1 fast; repeat)
Main Set (pulling is negative-split—faster second half):
2 x 150 pull on 3:00
3 x 100 pull on 2:00
4 x 50 pull on :60
4 x 50 swim on :55
3 x 100 swim on 1:55
2 x 150 swim on 2:55
300 cool-down (50 kick/100 swim; repeat)
Total: 2,800
C:
200 swim/100 kick with fins 6 x 25 with :10 rest (1 easy, 2 build; repeat)
6 x 50 with :15 rest (1 easy, 1 build, 1 fast; repeat)
Main Set (pulling is negative-split—faster second half):
1 x 150 pull with :30 rest
2 x 100 pull with :20 rest
3 x 50 pull with :15 rest
3 x 50 swim with :15 rest
2 x 100 swim with :20 rest
1 x 150 swim with :30 rest
50 kick/100 swim cool-down