Swim: Descending Pull Set

After four weeks of not running, I’m starting to the get in the groove of other activities that will help me to maintain my fitness level. Of these other activities, my favorite has been swimming though I may be a little biased since I used to swim competitively and teach swim lessons.


Feel free to adjust the times as needed!

Warm Up

1 x 300 Free

6 x 50 Kick (Streamline on back) @ 1:20

4 x 25 IM (Butterfly, Backstroke, Breaststroke, Freestyle) @ 0:45

Drill Set

4 x 50 Drill (3 Strokes + 12 Kicks) @ 1:20

4 x 50 Drill (Zipper Drill) @ 1:10

Main Set

1 x 200 Pull @ 5:00

2 x 100 Pull @ 2:30

4 x 50 Pull @ 1:20

8 x 25 Pull @ 0:35

Warm Down

1 x 300 Free

3 responses to “Swim: Descending Pull Set”

  1. I’m so glad I read this! I’m currently injured and won’t be able to run for several months. I’ve made up my mind that it’s time to hit the pool (when the doc says I can). I’m not a bad swimmer, but was never a great one. Your workout looks a little advanced for me, so what would you recommend for someone in decent shape but only a novice swimmer?


    • Sorry to hear, injuries are the worst! Do you prefer freestyle only? When I first started getting into it again, I was swimming freestyle and only working on distance until I worked my way up to a mile (easy pace). Once that got easier and I wanted more, I downloaded the free version of the MySwimPro app. It’s great for getting set ideas and they have training videos too. You can also edit for any level!

      Liked by 1 person

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