Swim Sessions

Saturday Swim Session: Pull Buoy & Paddles

Utilising paddles and a pull buoy into your training will bring about some great enhancements in strength and efficiencies, if they aren’t over used. This session is perfect for Ironman and Olympic distance triathletes or people doing longer Ocean Swims.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 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;
  • 8x 33 Drill;
  • 4x 67m Paddles 15sec RI;
  • 267m Pull Buoy;
  • 4x 67m Paddles & Pull Buoy 15sec RI;
  • 267m Swim;
  • 200m CD; (1,733m)

Option B

  • 400m WU;
  • 8x 33 Drill;
  • 4x 100m Paddles 15sec RI;
  • 400m Pull Buoy;
  • 4x 100m Paddles & Pull Buoy 15sec RI;
  • 400m Swim;
  • 200m CD; (2,467m)

Option C

  • 1,000m WU;
  • 8x 33 Drill;
  • 5x 100m Paddles 15sec RI;
  • 500m Pull Buoy;
  • 5x 100m Paddles & Pull Buoy 15sec RI;
  • 500m Swim;
  • 200m CD; (3,467m)

Start the workout with a Warm Up (WU) covering 200m (Option A), 400m (Option  B) or 1,000m (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 eight repetitions of 33m Drill. Feel free to use fins whilst doing the drill set.  Do the drills below twice through:

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

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

The next sets are all different depending on which option you have chosen to do, but they are all based on the same style of set.

Next up for Option A are four reps of 67m swum with paddles on. For Option B there are also four reps but of 100m also with paddles. And for Option C there are five reps of 100m with paddles. Regardless of the option take a 15 second Rest Interval (RI) between reps.

Following on from the set of paddles, we move to swimming with a pull buoy. For Option A 267m, 400m for Option B and 500m for Option C.

The next set sees you swim with both pull buoy and paddles. For Option A there are four reps of 67m, Option B has four reps of 100m and Option C has five reps of 100m. All have a 15 second Rest Interval (RI) between.

The final set before the Cool Down (CD) is a steady swim of 267m for Option A, 400m for Option B and 500m for Option C.

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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