Kick Pull Swim (KPS) was often used regularly by my swim coach, Duncan Laing in the mid-1990s. I continue that tradition because it generates success by challenging different aspects of your stroke. This session is good for triathletes, as well as open-water swimmers.
Each Saturday I will post a Swim Session, and most weeks 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.
Option A
- 200m W/U;
- 8x 50m (25m Drill/25m Swim);
- 10x 25m, 10sec RI;
- 2x 150m KPS;
- 8x 50m on ½T+10sec;
- 200m C/D (1,750m)
Option B
- 400m W/U;
- 8x 50m (25m Drill/25m Swim);
- 10x 25m, 10sec RI;
- 3x 150m KPS;
- 8x 50m on ½T+10sec;
- 200m C/D (2,100m)
Option C
- 1,000m W/U;
- 8x 50m (25m Drill/25m Swim);
- 10x 25m, 10sec RI;
- 5x 150m KPS;
- 8x 50m on ½T+10sec;
- 200m C/D (3,000m)
For the Warm Up (WU) start with a 200m (Option A), 400m (Option B), or 1,000m (Option C) swim. 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 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set. Do the drills below twice:
Next up is a set of ten, 25m reps with a ten-second Rest Interval (RI) Swim these fast, but controlled.
The main set is made up of two (Option A), three (Option B), or five (Option C) reps of 150m of Kick Pull Swim (KPS). That is 50m of each kicking, pull buoy, and then swimming, with no rest between each 50m segment. Avoid using a kickboard for the kick segment (see the video below). Take a short Rest Interval (RI) between reps (i.e after each 150m), take as long as is needed but don’t make it excessive.
Finish with a set of eight, 50m reps. Start each of these reps on ½ your T-Time plus ten seconds. For example, if your T-Time is 1:40, half of that is 0:50, and then adding ten seconds makes 0:60 seconds. Start each rep after 60 seconds have passed since you started the previous rep, so it if takes you 45 seconds to swim the rep you get fifteen seconds rest but conversely if it takes you 54 seconds to swim the rep you only have six seconds of rest before you start the next rep.
Read more about T-Times here:
For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cooldown (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 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.
Share this post so your friends can benefit as well.
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Prior to using this plan, you should be able to swim 1,500 meters or yards continuously, 1,800 metres or yards total within a workout.
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