Set Of The Week: Varied Pull Free

This week’s set looks at three different ways of pulling to get the most out of each stroke while working your core. You’ll need standard pulling equipment here (paddles, pull buoy, snorkel) along with a kick board. Here’s the set:

Pull Buoy Pull Buoy at Ankles Kick Board as Pull Buoy

3 x 100 2 x 100 1 x 100 All at :15 rest

2 x 100 2 x 100 2 x 100 All at :10 rest

1 x 100 2 x 100 3 x 100 All at :05 rest

1st 100 is always DPS

2nd 100 is always negative split

3rd 100 is Fast!

There are three types of pulls in this set: the standard pull with the buoy in between the thighs, pull with the pull buoy squeezed at the ankle, and pull with the kick board squeezed in between the thighs. The set works in rows, so you begin with three 100s with the pull buoy in it’s normal position. Then you’re on to two 100s with the pull buoy at the ankles, and followed up by one 100 with the kick board as the pull buoy. The next round is the row of two, two, and two. The final round is one, two, three 100s of the respective types of pull.

The first of each set of 100s is always distance per stroke (DPS). Thus, the first 100 of the three 100s, the first 100 of the pull buoy at ankles, and the first 100 of the kick board pull are all DPS, no matter how many of the 100s you’re doing in the row. The second 100 will always be negative split, simply working on a change of speed. The third 100 will always be fast, trying to couple quick hand speed with an efficient pull.

Each row always takes a different rest period after each 100. The first row is all at 15 seconds rest, the second row at 10, and the final row at :05 rest. This allows for a variance in difficulty and helps with aerobic development.

The ultimate question, though, might be: what’s the point of having a pull buoy at the ankles or of using a kick board as a pull buoy? The positioning of the pull buoy at the ankles or the kick board helps with core strength, stability, and body line. The core is a crucial element in swimming, and by stretching out the body and shifting the point of buoyancy to the ankles forces the core to help the body stay in line and stay afloat. The effect is similar with the kick board, however the difference is not from a shift in the point of buoyancy but an actual shift in buoyancy. This, again, makes the core work to keep the body in line.

Using a pull buoy at the ankles or pulling with a kick board may be tough to master at first. Since there the rest intervals are only at 15, 10, and five seconds, the swimmers can work more on doing it correctly rather than rushing through to make cycle. Nonetheless, it may be wise to practice these skills before doing the full set.

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