Recovery Session with Easy Drills and Pull
A 1700 m recovery swim with gentle catch-up and fingertip drag drills and easy pull, which keeps the stroke tidy while the body recovers.
- Duration
- 43 minestimated
- Distance
- 1,700 m
- Effort
- 39
- Level
- Intermediate
- Focus zone
- Recovery
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-upRecovery Easy freestyle | 300 m | 75-85% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | IntervalRecovery Catch-up drill | 25 m | 75-85% CSS pace |
| 3.2 | IntervalRecovery Freestyle, easy | 25 m | 75-85% CSS pace |
| 3.3 | Rest | 15 s | |
| 4 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Fingertip drag drill | 25 m | 75-85% CSS pace |
| 4.2 | IntervalRecovery Freestyle, easy | 25 m | 75-85% CSS pace |
| 4.3 | Rest | 15 s | |
| 3 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Pull buoy, very easy, long strokes | 200 m | 75-85% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalRecovery Kick on your back, easy | 50 m | 55-70% CSS pace |
| 6.2 | Rest | 15 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
A recovery day is a good time for technique, because a slow pace leaves room to pay attention to the stroke. This session pairs two gentle drills with easy pull and kicking, and nothing in it should raise your breathing much.
Catch-up and fingertip drag come first, each in 25 m pieces with a length of easy freestyle after it. Three easy 200s with a pull buoy follow, where the legs rest completely and you can stretch out each stroke. Easy kick on the back loosens the legs before the cool-down.
It fits the day after a hard session or a race, or an easy day in a triathlon week when the legs are tired from cycling and running. Keep the effort low throughout. If a drill starts to feel like work, swim easy freestyle instead.
Tips
- Swim the drills slower than usual and focus on one detail at a time.
- Keep the pull 200s easy enough to breathe every three strokes.
- Stop the session early if your shoulders feel heavy.
Good forPoolStandard-distance triathlonHalf-distance triathlon
Season phaseRecoveryBase