Kick, Pull, Swim - Opt B

Swimming, March 10, 2025

Kick Pull Swim (KPS) was often used regularly by my swim coach, Duncan Laing in the mid-1990s. I continue that tradition because it generates success by challenging different aspects of your stroke. This session is good for triathletes, as well as open-water swimmers.

For swimmers who are after a workout between 2,000 & 3,000m.

  • 400m W/U;
  • 8x 50m (25m Drill/25m Swim);
  • 4x 150m KPS;
  • 8x 50m (25m Drill/25m Swim);
  • 200m C/D (2,000m)

For the Warm Up (WU) start with a 400m swim. During the warm-up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Next up is a drill set. There are eight 50m repetitions made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set.  Do the drills below twice through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

The main set is made up of four reps of 150m of Kick Pull Swim (KPS). That is 50m of each kicking, pull buoy, and then swimming, with no rest between each 50m segment. Avoid using a kickboard for the kick segment (see the video below). Take a short Rest Interval (RI) between reps (i.e after each 150m), take as long as is needed but don't make it excessive.

https://www.youtube.com/watch?v=ONx2o1VKqjw&t=2s 

Next up complete a second set of drills. Complete eight reps. Each rep is 50m long, made up of 25m Drill, then straight into 25m normal swimming. Feel free to use fins whilst doing this set.  Do the drills below twice through:

  1. Kick On Side (KOS) left side 
  2. Kick On Side (KOS) right side 
  3. 6/1/6 
  4. 6/3/6

For the Cool Down (CD) swim 200m. Unlike the previous sets which have to be freestyle, the cooldown (like the warm-up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I encourage you to stop and stretch during the cool-down.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi Coaching.

I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.

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Originally Published: https://www.coachray.nz/2023/03/11/saturday-swim-session-kick-pull-swim/ 

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