Ankle Band Pull for Body Position and Catch
A 3500 m advanced pull session with an ankle band, with and without a buoy, that exposes sinking hips and rewards a quick, firm catch.
- Duration
- 1 h 21 minestimated
- Distance
- 3,500 m
- Effort
- 87
- Level
- Advanced
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 600 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick, easy | 100 m | 60-75% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 4.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Pull buoy and band, steady | 100 m | 85-92% CSS pace |
| 5.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 6.1 | IntervalTempo Band only, no buoy, quick firm catch | 50 m | 82-94% CSS pace |
| 6.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalEndurance Pull buoy, no band, long strokes | 200 m | 85-92% CSS pace |
| 7.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 8.1 | IntervalEndurance Freestyle, steady | 100 m | 85-92% CSS pace |
| 8.2 | Rest | 15 s | |
| 9 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
An ankle band is a short rubber strap around the ankles that stops you from kicking. With a pull buoy it simply keeps the legs still. Without the buoy it becomes a hard test of body position, because the only things keeping the legs up are a good catch, a steady rhythm and a head that stays low. If the hips sink, you feel it at once.
The session starts with band and buoy 100s to settle into the stroke. Then eight 50s with the band alone ask for a quicker stroke rate and a firm catch at the front, with 20 seconds rest. Four 200s with the buoy only follow as steady aerobic work, and freestyle 100s bring the kick back.
It suits strong swimmers who already pull comfortably with a buoy. Keep the band lengths short and stop them if the stroke turns into a struggle, a few clean lengths are worth more than a long fight.
Tips
- A loop of old bicycle inner tube works well as a band.
- Look at the pool floor and press the chest down to help the hips stay up.
- Push off the wall gently with the band on and start stroking right away.
Good forPoolMasters swimmingHalf-distance triathlonFull-distance triathlon
Season phaseBaseBuild