Pyramid

15. Triathlon Training Workout #15 (Pyramid)
Warm up:
- 100 m free
- 100 m back
- 100 m breast
- 100 m free
- 4 x 50 m alternate swim and kick
Main Set:
- 4 x 50 m free (rest 0:15)
- 3 x 100 m free (rest 0:15)
- 2 x 150 m free (rest 0:15)
- 1 x 200 m free (rest 0:15)
- 2 x 150 m free (rest 0:15)
- 3 x 100 m free (rest 0:15)
- 4 x 50 m free (rest 0:15)
Cool down:
- 200 m easy
Total Distance: 2600 m

Note: Make sure you start out at a comfortable pace and then increase the effort until you reach the “top”. The longest distance in the set should also be the hardest effort. Then as you come “down”, ease up on the effort. A good way of doing this is keep your speed and rest constant through the entire set. Remember to start out slow and use the clock!