Hard Kick 50s with Aerobic Swim
A 3500 m advanced session with sixteen hard 50 m kicks on short rest, then steady 200s of freestyle that make use of the tired legs.
- Duration
- 1 h 24 minestimated
- Distance
- 3,500 m
- Effort
- 85
- 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-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | Warm-upRecovery Kick, easy, board or streamline | 100 m | 60-75% CSS pace |
| 4.2 | Rest | 15 s | |
| 8 ×Repeat these steps | |||
| 5.1 | IntervalThreshold Block 1, kick strong, no fins | 50 m | 70-85% CSS pace |
| 5.2 | Rest | 15 s | |
| 6 | Rest | 45 s | |
| 8 ×Repeat these steps | |||
| 7.1 | IntervalThreshold Block 2, kick strong, no fins | 50 m | 70-85% CSS pace |
| 7.2 | Rest | 15 s | |
| 6 ×Repeat these steps | |||
| 8.1 | IntervalEndurance Freestyle, steady, light kick | 200 m | 85-92% CSS pace |
| 8.2 | Rest | 20 s | |
| 9 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Strong kick sets raise the heart rate quickly, often more than swimmers expect, because the large leg muscles need a lot of oxygen. That makes them a good way to build fitness in the legs and to train the kick at threshold effort, which helps in the last part of a race and helps triathletes leave the water with legs that still work.
The main kick set is sixteen 50s at a strong effort with 15 seconds rest, split into two blocks of eight with a minute in between. Use a board or streamline, whichever lets you kick hardest with good form. No fins here, they take too much of the work away. Six steady 200s of freestyle follow, where you keep a light, regular kick even though the legs are tired.
The session suits experienced swimmers with a decent kick. Start with 12 x 50 if the second block falls apart.
Tips
- Keep the kick compact even when it gets hard, bigger kicks are not faster.
- Breathe forward on the board or roll to breathe in streamline, whichever keeps the rhythm.
- Take a drink before the freestyle 200s.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBuild