If you searched for a beginner pull swim workout, you likely want to feel the catch and build upper-body endurance without stressing the kick. This workout is for new swimmers who want to isolate the pull and practice alignment. Over 35 minutes you will use pull sets and steady repeats to groove a long stroke. Use a pull buoy if you have one, or swim with a relaxed kick. You can keep the effort easy throughout.
Workout
Beginner Pull Swim Workout (900 yards)
A 900 yard beginner pull swim workout to build feel for the catch and alignment.
900 yards35 minBeginnerFitnessfreestyle
Updated about 1 month agoAWBy Austin Witherow
Workout at a glance
Quick snapshot of the session so you can decide if it fits today.
Distance
900 yards
Time
35 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Beginner swimmers who want to feel the catch more clearly.
- Adults returning to the pool who want upper-body focus.
- Triathletes working on a longer, smoother pull.
- Anyone who wants a technique-focused pull session.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Pull buoy
Introduction
Included in these plans
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How to use this workout
Focus on a long, smooth pull and keep the body line steady. If you have a pull buoy, use it to quiet the kick. Otherwise keep a light flutter kick. Take full rest so your shoulders stay relaxed and the catch stays clean.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, relaxed shoulders
Effort: Easy (3-4/10)
Set 2
Pull set
4 x 50 yards · Rest 25s
Pull buoy optional, long strokes
Effort: Moderate (5/10)
Modification: No pull buoy? Keep a light kick and focus on the catch.
Bonus: Pause for a count of one at full extension each stroke.
Set 3
Main set
4 x 75 yards · Rest 25s
Smooth catch, steady pace
Effort: Moderate (5-6/10)
Modification: Short on time? Swim 3 x 75 with the same rest.
Bonus: Hold the same stroke count on every 75.
Set 4
Pull set
3 x 50 yards · Rest 25s
Long strokes, calm breathing
Effort: Moderate (5/10)
Modification: Add 10 seconds rest if your shoulders get tired.
Bonus: Finish the last 50 with a smooth negative split.
Set 5
Cooldown
1 x 50 yards
Easy choice
Effort: Easy (3/10)
Modifications
No pull buoy
Keep a light kick and focus on long, relaxed strokes.
Short on time
Reduce the main set to 3 x 75 and keep the rest the same.
Coach notes
Key cues
- Set the catch early and press water back.
- Keep the head neutral and hips high.
- Finish the pull past the hip.
Common mistakes
- Pressing down instead of back with the hand.
- Dropping the elbow during the pull.
- Overreaching and crossing the midline.
Coaching tip
Think long and calm on every pull, not fast and short.
Common mistakes + quick fixes
- Dropping the elbow: keep the forearm vertical as you pull.
- Pressing down: press water back, not down.
- Overreaching: enter the hand in line with the shoulder.
FAQs
Do I need a pull buoy for this workout?
No. It helps isolate the pull, but you can keep a light kick instead.
How hard should the pull sets feel?
Moderate effort with a focus on long, smooth strokes.
My shoulders get tired. What should I do?
Add rest, shorten the set, and keep the catch gentle.
Can I add paddles?
Not recommended for beginners. Focus on technique first.
How often should I do pull work?
Once per week is enough for beginners.
Get pull-focused workouts
Sign up for Pocket Swimmer to get sessions that build a smoother catch and stronger pull without overdoing volume. Weekly workouts and app updates included.
This workout is for informational purposes only and is not medical advice.