Stroke-Rotating Pyramid

A pyramid that rotates strokes so no single muscle group tires — varied and fun. 1200 m, about 28 minutes. Free to print or export to Garmin.

Stroke-Rotating Pyramid: Free, Back, Breast. A pyramid that rotates strokes so no single muscle group tires — varied and fun. Focus: mixed. Pool: 25 m. Total: 1200 m. About 28 minutes. Blocks: 200m Mixed Warmup 200 m zone: GA1. 2×50 Catch-Up 50 m zone: TU. Rest 25 s. 50m Freestyle 50 m zone: GA1. Rest 20 s. 100m Backstroke 100 m zone: GA1. Rest 25 s. 150m Freestyle 150 m zone: GA1.

Rest 30 s. 200m Breaststroke 200 m zone: GA1. Rest 35 s. 150m Backstroke 150 m zone: GA1. Rest 30 s. 100m Freestyle 100 m zone: GA1. Rest 25 s. 50m Freestyle 50 m zone: GA1. Rest 20 s. 100m Easy Cooldown 100 m zone: ReKom. Open this workout in the free builder to customize reps, rest, zones, and export to PDF or Garmin. See every zone with the Swim Interval Calculator.

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