Workout of the week: Sebastian Kienle’s Long Pull + Short Sprint Swim Session

Each week I share a swim, bike, run, plyometric or strength workout from my training. Give it a shot and leave your feedback in the comments.

I came across this workout the other week in a Triathlete Magazine article about some of Sebastian Kienle’s favorite sessions. Since my focus is more short course and 70.3 distance, I cut the volume of the main set in half, but the structure is basically the same (though I did add a little more rest after each interval – I’m not an IRONMAN World Champion). As you’ll see from glancing at the Triathlete article, Kienle favors more race-specific sessions rather than focusing too much time on technique and drills. As you approach a race, these type of sessions are critical because of their specificity. The session also combines endurance and speed, much like Chris McCormack’s “elevator set.” Whatever the structure of the set, incorporating race-pace intensity is important preparation. This can be said across all three disciplines: if you want to race fast you need to train (at times) fast.

900 warm-up


400 swim

4×50 kick

4×50 drill

2×50 swim

2x (with 1 minute rest between each set)

400 pull

4×100 +:20 rest

4×50 +:15 rest

100 cool down


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