As you can see, I’m settling into these pull workouts. This is day 2, and I was pleasantly surprised at my pace and how easy it was. It’s still not the speed as when I kick, but I dropped 20 seconds from yesterday’s warmup, all of the 200s were under 3:00. Sometimes, I felt like I was gliding on top of the water. That’s a lovely feeling!

I’d originally planned to do the sets on a 1:35/100 base, but the longer the distance, the more rest I had. It was too much rest. What? Too much rest? How is that even possible? It’s possible. I came in that 500 on a 7:15. Had I kept the interval at the 1:35 as planned, I would’ve sat at the wall for :40. As it was, I came in so early for the 400, I got confused and left early. Surely, I shouldn’t have :30 rest?

Anyway, you know what to do: adjust as needed or steal the workout and do as is. You can also do the workout without a pull buoy and adjust the intervals to fit you.

55-minute swim workout, Wednesday distance pull day

500 warmup (~7:35 min)

Warmup set 2x (600 yds, 10 min)
200 on 3:20
2 x 50 on :50

Main set (2100 yds, 32:50 min)
Set 1 (700 yds, 11:05 min)
200 on 3:10
300 on 4:45
200 on 3:10

Set 2 (700 yds, 10:55 min)
150 on 2:20
400 on 6:15
150 on 2:20

Set 3 (700 yds, 10:50 min)
100 on 1:35
500 on 7:40
100 on 1:35

150 warm down

Total yards: 3350