Kick, Pull, Swim Rounds with 100s and 200s
A 2500 m session of four rounds that each kick 100, pull 100 and swim 200, working legs and arms separately before joining them up.
- Duration
- 57 minestimated
- Distance
- 2,500 m
- Effort
- 63
- Level
- Intermediate
- 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 | 400 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 | IntervalEndurance Kick, board or streamline | 100 m | 60-75% CSS pace |
| 4.2 | Rest | 15 s | |
| 4.3 | IntervalEndurance Pull buoy, long strokes | 100 m | 85-92% CSS pace |
| 4.4 | Rest | 15 s | |
| 4.5 | IntervalTempo Freestyle, steady to strong | 200 m | 92-96% CSS pace |
| 4.6 | Rest | 30 s | |
| 5 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
This common structure splits each round into the parts of the stroke and then puts them together. The kick 100 works the legs alone, the pull 100 with a buoy works the arms and rotation, and the 200 of full freestyle at a steady to strong effort asks you to combine both while you are already a little tired.
Keep the kick steady rather than hard, the aim is a consistent rhythm. On the pull, focus on a long reach and a full push past the hip. On the 200, start steady and lift the pace slightly on the second 100. Rest 15 seconds between the parts. Over the four rounds the swim 200s should stay at a similar time.
The session suits intermediate swimmers and triathletes in the base and early build phase. Swap the kick for kick on the side or with fins to change the focus.
Tips
- Keep the equipment at the wall and switch during the rest.
- Note the time of each swim 200, the fourth shows how tired the legs are.
- Breathe to both sides on the pull to keep the rotation even.
Good forPoolMasters swimmingStandard-distance triathlonHalf-distance triathlon
Season phaseBaseBuild