Kick, Pull and Swim Rounds for Beginners
A 1500 m beginner session of six rounds that each kick, pull and swim 50 m, splitting freestyle into its parts and putting it back together.
- Duration
- 40 minestimated
- Distance
- 1,500 m
- Effort
- 35
- Level
- Beginner
- 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 | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 6 ×Repeat these steps | |||
| 3.1 | IntervalRecovery Kick with board | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 15 s | |
| 3.3 | IntervalEndurance Pull buoy, long strokes | 50 m | 85-92% CSS pace |
| 3.4 | Rest | 15 s | |
| 3.5 | IntervalEndurance Freestyle, steady | 50 m | 85-92% CSS pace |
| 3.6 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 4.1 | RecoveryRecovery Backstroke or breaststroke, easy | 50 m | 75-85% CSS pace |
| 4.2 | Rest | 15 s | |
| 5 | Cool-downRecovery Easy freestyle | 200 m | 75-85% CSS pace |
About this workout
Kick, pull and swim rounds break freestyle into its parts. On the kick length the legs do all the work while you hold a board. On the pull length a buoy holds the legs up and the arms do the work. On the swim length both come together, and you can feel whether the stroke is smoother after working on each half.
Each of the six rounds is 150 m with short pauses between the parts and a longer one at the end of the round. Swim everything at an easy to steady effort. Kicking is slow for most adults, so do not worry about the clock on those lengths. Keep the pull lengths long and relaxed and use the swim lengths to join a light kick to the same arm stroke.
The equipment can stay at the end of your lane. If 1500 m is too long, swim four rounds and skip the easy 50s.
Tips
- Place the board and buoy at the wall so you can switch quickly.
- Breathe the same way on pull and swim lengths.
- Keep the kick on the swim lengths lighter than on the kick lengths.
Good forPoolGeneral fitnessWeight loss
Season phaseBaseAny time