Paddles Pull Set for Strength in the Water
A 3600 m advanced pull session with hand paddles in steady 200s and strong 50s, followed by freestyle without paddles to keep the feel.
- Duration
- 1 h 19 minestimated
- Distance
- 3,600 m
- Effort
- 94
- Level
- Advanced
- Focus zone
- Tempo
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 | 50 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 | |
| 6 ×Repeat these steps | |||
| 5.1 | IntervalTempo Paddles, no buoy, long strong strokes | 200 m | 92-96% CSS pace |
| 5.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 6.1 | IntervalThreshold Paddles, strong, hold the stroke count | 50 m | 99-102% CSS pace |
| 6.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalEndurance Freestyle, no paddles, steady | 100 m | 85-92% CSS pace |
| 7.2 | Rest | 15 s | |
| 8 | RecoveryRecovery Easy backstroke | 300 m | 75-85% CSS pace |
| 9 | Cool-downRecovery Easy choice of stroke | 300 m | 75-85% CSS pace |
About this workout
Hand paddles enlarge the surface of the hand, so each stroke moves more water. That builds strength in the muscles that pull you forward and exaggerates mistakes in the catch, because a paddle that slips or pushes down is easy to feel. Paddles also put more load on the shoulders, which is why the volume here is moderate and all of it is swum without a buoy, so the legs keep kicking.
Six steady 200s with paddles come first, with 20 seconds rest. Eight 50s follow at a strong effort where you hold the stroke count of the 200s. Freestyle 100s without paddles then let you feel how the catch carries over, and an easy backstroke 300 loosens the shoulders.
Use paddles only if you swim regularly and have no shoulder pain. Start with small paddles and two or three 200s, then build up over several weeks. Stop at the first sharp pain.
Tips
- Enter the water fingertips first and let the paddle press back, never down.
- Keep the paddle strokes as long and smooth as your normal stroke.
- Choose paddles only slightly larger than your hand at first.
Good forPoolMasters swimmingHalf-distance triathlonFull-distance triathlon
Season phaseBaseBuild