One-Hour Workout: “Pull Power” Swim Set

  • By Jené Shaw
  • Published Feb 18, 2014
  • Updated Mar 29, 2016 at 10:06 AM UTC

This week’s swim workout comes from Lauren Updyke, a USAT Level I coach for Base Tri-Fitness in Columbus, Ohio. This 3500-yard set includes almost 1000 yards of pulling, making it a good strength-building workout for the upper body.

RELATED: Is The High-Elbow Pull Best For The Freestyle Swim Stroke?

“Pull Power” Swim Set

300 swim, 20 sec rest
4x(50 kick with board, 10 sec rest, 50 swim with strong kick) – 20 sec rest after each round
3×100 build each 25 (each 25 gets faster), 20 sec rest

Main Set
3x(300 pull with paddles, 20 sec rest, 3×100 hard with full recovery) – 20 sec rest after each round
300 cruise

4×100 easy, choice of stroke

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FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a contributor for Triathlete magazine, a six-time Ironman finisher and a USAT Level 1 certified coach

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