Pull Strength Builder is a simple but effective session designed to improve your strength, durability, and rhythm in the water. By using a pull buoy for the main set, the focus shifts onto your upper-body catch and pull, helping you build the strength needed to hold good form for longer. It is a great session for swimmers and triathletes who want to improve swim-specific strength and develop a more efficient, controlled freestyle stroke.
Each Saturday I will post a Swim Session, and most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.
Read this article here for an explanation of Swim Intensity.
Option A
- 400 WU;
- 8x 150 Pull 20RI;
- 200 CD (1,800)
Option B
- 500 WU;
- 12x 150 Pull 20RI;
- 200 CD (2,500)
Option C
- 600 WU;
- 12x 200 Pull 20RI;
- 200 CD (3,200)
For the Warm Up (WU) start with 400m (Option A), 500m (Option B) or 600m (Option C) of mixed swimming, include a range of strokes. During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
The main set includes eight (Option A) or twelve (Options B & C) reps of 150m (Options A & B) or 200m (Option C) swum with a pull buoy. Take a twenty-second Rest Interval (RI) after each rep.
Complete the workout with a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the Cool Down (CD) (like the Warm Up (WU)) can be any stroke you wish to swim. You can also stop and rest after any length. I encourage you to stop and stretch during the cool-down.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi Coaching.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729.
Share this post so your friends can benefit as well.
Want 8 Weeks of Swim Sessions Like This?
If you enjoyed today’s workout, why stop at just one?
Download my FREE Swim Engine Builder Workout Pack and receive 24 structured swim sessions spread across three training options:
🏊 Foundation – Under 2,000m per session
🏊 Performance – 2,000–3,000m per session
🏊 Endurance – 3,000m+ per session
Whether you’re swimming for fitness, preparing for your next triathlon or simply looking for more variety in the pool, you’ll have eight weeks of purposeful workouts ready to go.
👉 Download your FREE Swim Engine Builder Workout Pack today and start building a stronger swim engine!
