Pyramid down swim set

Swim session.

To be used in the base phase of training. It has descending distances with a variation in effort and includes pull, paddle and strength work. It could also be used for an easier swim session during a recovery week. This set builds your aerobic endurance enabling you to exercise continuously for longer periods of time without wearing down. Aerobic based swim sessions should aim to elevate your heart rate slightly as you use larger muscle groups. The swim session has been adapted for a beginner, intermediate and advanced triathlete.

Terminology – PPB is pull, paddle, band / RI is Rest Interval / Choice is your choice of stroke

4 Beginner

300m using fins warm up choice

300m using fins as 50m kick / 50m closed fist / 50m free

2 x 300m steady PPB 25 RI

2 x 200m mod hard 25 RI

2 x 100m hard 25 RI

200m easy

Total 2km

4 Intermediate

300m warm up choice

300m using fins as 50m kick / 50m closed fist / 50m free

3 x 300m steady PPB 25 RI

3 x 200m mod hard 25 RI

3 x 100m hard 25 RI

200m easy

Total 2.6km

4 Advanced

300m warm up choice

300m using fins 50m kick / 50m closed fist / 50m free

4 x 300m steady PPB 25 RI

4 x 200m mod hard 25 RI

4 x 100m hard 25 RI

200m easy

Total 3.2km

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