Coach Ray

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Swim Session
Swim Sessions Triathlon Training

Saturday Swim Session: Kick Pull Swim to Dominate Your Next Event

Kick, Pull, Swim is a great set you can use to develop your technique and enhance your swimming. This session is perfect for Ironman and Olympic distance triathletes or people doing longer ocean swims.

This is continuing the series of Saturday Swim Sessions that you can do to enhance your swimming using a 33⅓ yard or metre pool. 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.

I’ve written these sessions for a 33⅓ metre pool, but a lot of the older style pools are 33⅓ yards long (100 feet), so simply interchange the metres for yards and do the session.

Option A

  • 200m WU;
  • 6x 67m (33m Drill/33m Swim);
  • 5x 100m KPS 20sec RI;
  • 6x 67m 15sec RI;
  • 200m CD (1,900m)

Option B

  • 400m WU;
  • 6x 67m (33m Drill/33m Swim);
  • 5x 100m KPS 20sec RI;
  • 6x 67m 15sec RI;
  • 4x 100m KPS 20sec RI;
  • 6x 67m 10sec RI;
  • 200m CD (2,700m);

Option C

  • 800m WU;
  • 6x 67m (33m Drill/33m Swim);
  • 6x 100m KPS 20sec RI;
  • 6x 67m 15sec RI;
  • 6x 100m KPS 20sec RI;
  • 6x 67m 10sec RI;
  • 200m CD (3,400m)

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option B) or 800m (Option C). During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Next up is a drill set. There are six repetitions of 67m Drill/Swim, where you do a drill for the first 33m of the repetition and then normal swimming for the next 33m swimming. Feel free to use fins whilst doing the drill/swim set.  Do the drills below once through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6
  5. Broken Arrow
  6. Popov

I wrote an article about swimming drills previously. Click here to read and watch it.

Take the fins off prior to the next set.

The first main set is made up of KPS or Kick, Pull, Swim. The first third of the rep you Kick, the next third you use a Pull Buoy and the final third you swim. With these reps being 100m long each third is 33m or one length long. Take a 20 second Rest Interval (RI) between each rep. If doing Option A or B complete five reps and six if you are doing Option C. Don’t take any rest between lengths, qwikly change in or out the pull buoy as needed. With 3 lengths required to complete the 100m you will find that you will need to think about where your Pull Buoy is located. Make sure your pull buoy is located at the far end of the pool when you commence this set, so your pull buoy is ready when you need it.

The next set involves a set of six 67m sprint reps with 15 second Rest Intervals (RI) after each rep. If doing option A move to the Cool Down (CD) at this point).

The next set is another Kick, Pull, Swim (KPS) set, with four reps for Option B and six reps for Option C. Take a 20 second Rest Interval (RI) between each 100m KPS rep. As with the first set make sure you position your Pull Buoy at the far end of the pool.

The last set involves a set of six 67m sprint reps with 15 second Rest Intervals (RI) between them.

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.

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

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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.
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