If you searched for a weight loss swim workout focused on pulling, you likely want upper-body endurance without a heavy kick. This session is built for beginners who want to feel the catch and hold a steady pace. Over 1100 yards you will use pull sets and steady repeats to keep effort moderate and consistent. The goal is long strokes and calm breathing so you can maintain aerobic work without fatigue spikes.
Workout
Weight Loss Pull Swim Workout (1100 yards)
An 1100 yard weight loss pull swim workout to build upper-body endurance and steady pacing.
1100 yards35 minBeginnerWeight Lossfreestyle
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
1100 yards
Time
35 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Swimmers who want upper-body focused cardio for weight loss.
- Adults returning to the pool who want a smoother catch.
- Triathletes building pull endurance with controlled pace.
- Anyone who prefers long strokes and steady breathing.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Pull buoy
Introduction
Included in these plans
How to use this workout
Use a pull buoy if you have one to quiet the kick and focus on the catch. Keep the pace steady and take full rest so your shoulders stay relaxed. If your form fades, add rest before you try to go faster.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, relaxed breathing
Effort: Easy (3-4/10)
Set 2
Drill set
4 x 25 yards · Rest 20s
Scull drill, feel the water
Effort: Easy (3-4/10)
Modification: Easy freestyle if drills feel awkward.
Bonus: Focus on high elbow catch.
Set 3
Main set
4 x 100 yards · Rest 25s
Pull buoy, steady pace
Effort: Moderate (5-6/10)
Modification: Do 3 x 100 if needed.
Bonus: Try to keep the same stroke count.
Set 4
Support set
4 x 50 yards · Rest 20s
Easy freestyle, reset form
Effort: Easy (3/10)
Modification: Swim 25s instead of 50s if tired.
Bonus: Hold a smooth glide each stroke.
Set 5
Cooldown
1 x 200 yards
Easy choice, reset breathing
Effort: Easy (3/10)
Modifications
No pull buoy
Keep a light kick and focus on long, relaxed strokes.
Shoulders tired
Add 10 seconds rest or reduce the last pull set by one rep.
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
- Dropping the elbow during the pull.
- Pressing down instead of back.
- Overreaching and crossing the midline.
Coaching tip
Think long and calm on every stroke. Smooth power beats force.
Common mistakes + quick fixes
- Shortening the stroke: reach long before you pull.
- Tight shoulders: loosen the recovery and slow down.
- No rest: take full recovery to keep the catch clean.
FAQs
Do I need a pull buoy?
No. It helps, but you can keep a light kick instead.
Should I use paddles?
Not for beginners. Focus on technique before adding load.
How hard should the pull sets feel?
Moderate effort with a long, smooth stroke.
Can I do this in a 25 meter pool?
Yes. Keep the structure and adjust to the nearest 25 meters.
How often should I do pull workouts?
Once per week is enough for most beginners.
Get pull-focused weight loss workouts
Join the Pocket Swimmer list for upper-body sessions that build endurance and calorie burn. Weekly workouts and early access included.
This workout is for informational purposes only and is not medical advice.