The Recoverable Threshold Pyramid

The Recoverable Threshold Pyramid. A 2700m threshold pyramid — 50→200→50 at CSS with equal easy recovery. Focus: threshold. Pool: 25 m. Total: 2700 m. About 49 minutes. Blocks: 300m Progressive 300 m zone: GA1 Build over 300m, last 50 brisk.. 300m Pull 300 m zone: GA2 Buoy + paddles, strong catch.. 4 rounds: 50m Build 50 m zone: GA2 Easy to fast.. Rest 20 seconds.

Between rounds only; none after the last. Rest 60 seconds. 50m @ CSS 50 m zone: WA CSS CSS effort.. 50m Easy 50 m zone: GA1 Equal easy.. 100m @ CSS 100 m zone: WA CSS CSS effort.. 100m Easy 100 m zone: GA1 Equal easy.. 150m @ CSS 150 m zone: WA CSS CSS effort.. 150m Easy 150 m zone: GA1 Equal easy.. 200m @ CSS 200 m zone: WA CSS Top of the pyramid — hold CSS.. 200m Easy 200 m zone: GA1 Equal easy.. 150m @ CSS 150 m zone: WA CSS CSS, coming down.. 150m Easy 150 m zone: GA1 Equal easy.. 100m @ CSS 100 m zone: WA CSS CSS, coming down.. 100m Easy 100 m zone: GA1 Equal easy.. 50m @ CSS 50 m zone: WA CSS Last hard rep.. 50m Easy 50 m zone: GA1 Final easy.. 300m Cooldown 300 m zone: ReKom Easy mix, slow the breath..

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. Check pace and splits with the Swim Pace Calculator.