Pull Buoy Threshold Set: 8×200m CSS Effort

Session Overview

The pull buoy removes your kick, isolating your upper body and forcing you to develop arm pull power and body position. Combining this with threshold-pace efforts creates a highly focused swim session that builds race-specific endurance while removing the leg fatigue that can compromise technique late in a hard set. Ideal for intermediate triathletes working to improve their CSS pace.

What You’ll Need

• Pull buoy (foam float positioned between upper thighs)
• Swimming paddles (optional — add for extra resistance)
• Swim goggles and cap
• Pace clock or GPS swim watch for tracking CSS pace

Warm-Up (15 minutes)

Swim 600m with pull buoy at easy effort: 200m easy freestyle, 200m alternating 25m catch-up drill and 25m normal stroke, 200m building from easy to moderate. Rest 30 seconds, then complete 4×50m at CSS pace with 20 seconds rest as activation efforts before the main set.

Main Set

Complete 8×200m with pull buoy at CSS pace (your Critical Swim Speed). Take 30 seconds rest between each rep. CSS is approximately your threshold swim pace — it should feel hard but sustainable for all 8 reps. If you haven’t calculated your CSS, target RPE 7–8 out of 10.

• Reps 1–2: settle into CSS pace, focus on a long catch and powerful pull-through
• Reps 3–4: maintain pace, count strokes per length and try to keep it consistent
• Reps 5–6: this is where it gets hard — breathe every 3 strokes and stay smooth
• Reps 7–8: final effort, hold pace without panic breathing or dropping stroke rate
• Rest: exactly 30 seconds between each rep (use the pace clock)

Cool-Down (10 minutes)

Remove the pull buoy and swim 400m easy freestyle with normal kick, focusing on relaxed breathing and smooth rotation. Finish with 2×50m backstroke to stretch out your chest and shoulders after the demanding pulling work.

Coaching Notes

• If your CSS is unknown, perform a 400m time trial and a 200m time trial (with full recovery between); CSS pace = (400m time minus 200m time) expressed per 100m.
• Adding paddles increases resistance on your arms — use them for reps 1–4 only if your shoulders are healthy; remove for reps 5–8 if fatigued.
• Make it easier: reduce to 6×200m or extend rest to 45 seconds.
• Make it harder: add swim paddles for all 8 reps, or reduce rest to 20 seconds.