Long Pull 3 x 500 m Aerobic Set
A 2900 m aerobic session with three 500 m pulls on a buoy, built for triathletes who want arm endurance and a long, steady stroke.
- Duration
- 1 h 05 minestimated
- Distance
- 2,900 m
- Effort
- 72
- 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 | |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalEndurance Kick, steady | 50 m | 60-75% CSS pace |
| 3.2 | Rest | 15 s | |
| 3 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Pull buoy, steady, long strokes | 500 m | 85-92% CSS pace |
| 4.2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Freestyle, steady, light kick | 100 m | 85-92% CSS pace |
| 5.2 | Rest | 15 s | |
| 6 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Long pulls build endurance in the arms, shoulders and back while the legs rest. For triathletes this is useful twice over. A wetsuit lifts the legs much like a pull buoy, so pulling is close to how you swim in a race, and the legs stay fresher for the bike and run sessions in the same week.
The kick block at the start warms up the legs. Then come three 500s with the buoy at a steady aerobic effort, with 30 seconds rest. Count your strokes on a length now and then and try to keep the count the same from the first 500 to the last. Four freestyle 100s with a light kick finish the main set.
Add paddles to the second 500 only if you already train with them. For a shorter session swim 2 x 500, for a longer one 3 x 600 or 3 x 800.
Tips
- Rotate from the hips on every stroke so the buoy does not make you swim flat.
- Keep the legs still and together, without a sneaky kick.
- Breathe every three strokes on the first 100 of each 500.
Good forPoolOpen waterHalf-distance triathlonFull-distance triathlon
Season phaseBase