Saturday Swim Session: UCONN’s Bob Goldberg’s Pyramind Set for a Powerhouse Backhalf - Coach Ray

Coach Ray

Training for Excellence, with Excellent Training

Tri Swim Coach
Swim Sessions Triathlon Training

Saturday Swim Session: UCONN’s Bob Goldberg’s Pyramind Set for a Powerhouse Backhalf

This is a big, solid session that will build a solid base and develop speed when fatigued. This session is great for swimmers and triathletes preparing for longer, open water swims.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m. This weeks sessions are a little longer than normal.

The inspiration for these sessions came from the former head coach of the University of Connecticut Huskies men’s and women’s swim program – Bob Goldberg in an article by Olivier Poirier-Leroy read it here. The session has been adapted to fit the purpose of these articles.

Option A

  • 400m WU;
  • 100m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 200m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 300m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 3x 100m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 4x 50m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 100m FAST 30sec RI;
  • 100m Easy;
  • 200m CD (2,400m)

Option B

  • 400m WU;
  • 100m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 200m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 300m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 400m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 2x 200m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 3x 100m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 4x 50m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 100m FAST 30sec RI;
  • 100m Easy;
  • 200m CD (3,400m)

Option C

  • 400m WU;
  • 100m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 200m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 300m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 400m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 500m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 5x 100m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 2x 200m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 3x 100m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 4x 50m FAST 30sec RI;
  • 100m Easy 15sec RI;
  • 100m FAST 30sec RI;
  • 100m Easy;
  • 200m CD (4,600m)

Start the workout with a Warm Up (WU) by swimming 400m. During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

The main set is a pyramid building up to 300m for Option A, 400m for Option B and 500m for Option C. Between each FAST rep, swim 100m nice and easy to recover before the next set, take a 15 second Rest Interval (RI) before getting into the next set. As you build the distance with each rep as you climb the pyramid you are only completing one repetition. As you descend the pyramid you will complete mini-sets that are of the same duration as the corresponding rep from the ascent. After all the FAST reps take a 30 second Rest Interval (RI).

Start with a FAST 100m rep before taking your 30 second Rest Interval (RI). Then swim 100m easy before your 15 second Rest Interval (RI).

Next up is a FAST 200m rep followed by a Rest Interval (RI) of 30 seconds. Followed by an easy 100m swim and a 15 second Rest Interval (RI).

The third FAST rep is 300m long and is also followed by a 30 second Rest Interval (RI). Follow this with a 100m easy swim and a 15 second Rest Interval (RI). If you are doing Option A skip forward to the set of three 100m reps.

The next set (for Options B & C) is swimming a FAST 400m with a 30 sec Rest Interval (RI), then an easy 100m swim with a 15 second Rest Interval (RI). If you are doing Option B skip forward to the set of two 200m reps.

For Option C next up swim a FAST 500m. Follow that with a 30 second Rest Interval (RI) and then a 100m easy swim and a 15 second Rest Interval (RI) for the next set.

The next set for Option C is a set of five, Fast 100m reps. Take a 30 second Rest Interval (RI) between reps. At the conclusion of the set swim an easy 100m with a 15 second Rest Interval (RI).

For Options B & C the next set is two, FAST 200m reps each with a 30 second Rest Interval (RI). Follow this set with a 100m easy swim and a 15 second Rest Interval (RI).

For all options the next set is made up of three, FAST 100m reps with a 30 second Rest Interval (RI). A 100m easy swim is done before a 15 second Rest Interval (RI) prior to the next set.

The second to last set is made up of four, FAST 50m reps with a 30 second Rest Interval (RI). As always in this session follow this with an easy 100m and a 15 second RI.

The final set is a single rep of 100m swum as FAST as you can. Take a 30 second Rest Interval (RI) and then an easy 100m.

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cool down (like the warm up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I encourage you to stop and stretch during the cool down.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

Join over 2,800 people who have already signed up to be kept up to date with great workouts and training information in my informative newsletter.

Share this post so your friends can benefit as well.

If you enjoyed this workout, here is a similar session I published 12 months ago.

Get my great e-Book that is packed full of my most popular 20 swim sessions for only $7 (save $20), normally this is $27.

This eBook is a veritable gold mine of workouts that you can include in your training.

At the special price of only $7 you will save yourself $20.

LEAVE A RESPONSE

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Ray has competed in triathlons from sprint to ironman distance (both IM Taupo and Challenge Wanaka). Consequently he is aware of the importance of balancing training with lifestyle, thus complimenting other important aspects of an athlete’s life (family, work, study commitments etc…). • Entering your first triathlon? • Stepping up to a longer distance? • Looking to go faster? • Wanting to turn previous negatives into positives? Ray has coached athletes to achieve these and more. Training programmes are accessible online, so athletes can be located anywhere and still reap the benefits of Ray’s coaching. Contact him to discuss how he can assist you to achieve your goals.
%d bloggers like this: