Commit Swimming Set of The Week: Short End Pull Set

Photo Courtesy: R-Sport / Mia Rossiya Segodnaya

Welcome to Swimming World’s Set of the Week sponsored by! This week’s set is a short end aerobic pull set. Take a look at the set below and the description that follows:

2 Rounds:

300 pull on 4:00

4 x 50’s on :50

2 x 150’s pull on 2:00

4 x 50’s on :45

4 x 75’s pull on 1:00

4 x 50’s on :40

100 easy before next round

Round 1: 4 x 50’s are descend 1-4

Round 2: 4 x 50’s are all fast

This set is  a fairly straightforward mix of two rounds of pulling and swimming work. All of the pull work should be at a moderate intensity, with the 50’s as descend 1-4 on the first round and all fast on the second round. In the above example, the pull work is all on a 1:20 base per 100, while the 50’s interval descends from a :50 base per 50 to a :40 base through each set of four.

Choose intervals that will work with your group, but make sure your athletes are getting at least :10 seconds rest after the 50’s and between :15 to :30 seconds rest on the pull work. Depending on the intervals you choose, this set could be active recovery, aerobic development, or aerobic threshold work, so feel free to adjust the intervals to your team’s needs. Happy Swimming!


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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.


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