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Coach Craig BSc

PYRAMID SESSIONS



Pyramid sessions are highly beneficial for swimming because they build both endurance and speed by gradually increasing and then decreasing the distance or intensity of your swim. The variety in distances and intensities keeps the workout engaging and prevents boredom. These sessions also help improve technique by incorporating different swimming aids like pull buoys and paddles, and they provide a comprehensive workout that enhances both aerobic and anaerobic conditioning. Additionally, the structure of pyramid sets challenges you to push through varying levels of difficulty, which builds mental toughness and confidence.


Pyramid sessions are highly beneficial for swimming for several reasons:

  1. Builds Endurance and Speed: Pyramid sets involve gradually increasing and then decreasing the distance or intensity of your swim. This helps in building both endurance and speed, which are crucial for competitive swimming.

  2. Variety and Engagement: The changing distances and intensities keep the workout interesting and engaging. This variety can help prevent boredom and keep you motivated throughout the session.

  3. Technical Improvement: Pyramid sessions often incorporate different swimming aids like pull buoys and paddles, which can help you focus on specific aspects of your technique, such as stroke efficiency and kick strength.

  4. Aerobic and Anaerobic Conditioning: These sessions combine aerobic endurance with anaerobic bursts, providing a comprehensive workout that improves overall cardiovascular fitness and muscle strength.

  5. Mental Toughness: The structure of pyramid sets challenges you to push through varying levels of difficulty, which can help build mental resilience and confidence.


Have you tried pyramid sessions before, or are you planning to incorporate them into your training? Here is an example.

 

WU

4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.


MS

The even intervals are done at 5 seconds slower than 100 Threshold-pace. The others are relaxed swims with good technique. Recoveries are in seconds within the closed brackets.

100 (15”) 200 (20”) 300 (40”) 400 (60”) 300 (40”) 200 (30”) 100.


CD

Easy combination of kicks and strokes for 10 minutes.


 



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