Speed Pulling (4050 yards)
 
Speed Pulling
This introduction to fast hands is very stripped down indeed, featuring 25 yards of sprint pulling in between a ladder/pyramid of moderate level swimming. The goal is for you to push the boundaries of this fast pulling, so that you are going to, and perhaps over the line of where your arms are moving so fast as to make your form sloppy. 

People who tend to "place their hands" into the water at the front of the stroke will find this very challenging, as well as very beneficial. The objective is to learn to "let go", if your body is operating with good synchronization of head, torso, arms and feet, you will have little need to guide the hands into the entry point of the catch - it will simply "just happen". 

Make sure that you save enough energy during the swim portion of the ladder so that you can really excel at making your hand speed fast on the pull. The overall distance of this workout is not particularly great, however, what you miss in quantity should be made up for in quality -- these fast pull are an essential aspect of this workout, put it out there and see how fast you can sustain during this workout.

See our Essential Information post for drill videos, workout shorthand,  and further explanation

WARM UP

300/500 ALT 50 SWIM / 25 Float & Paddle,  REST :30
6/10 x 75   on :10 REST
ODD - 25 SWIM / 25 3-6 SoL / 25 HL SWIM
EVEN - SWIM, BUILD-UP
6/10 x 50 “T-Turn” 50s (flip over at T, so that feet don’t touch the wall) on :10 REST

MAIN SET
Shorter Option - 1,200
Longer Option - 1,750

Short:
1 x 200 SWIM on :15 REST
2 x 25 FAST PULL on :10 REST
1 x 175 SWIM on :15 REST
1 x 25 FAST PULL on :10 REST
1 x 150 SWIM on :15 REST
2 x 25 FAST PULL on :10 REST
1 x 125 SWIM on :15 REST
1 x 25 FAST PULL on :10 REST
1 x 100 SWIM on :15 REST
2 x 25 FAST PULL on :10 REST
1 x 75 SWIM on :15 REST
1 x 25 FAST PULL on :10 REST
1 x 50 SWIM on :15 REST
2 x 25 FAST PULL :10 REST
1 x 25 SWIM :15 REST
1 x 25 FAST PULL on :10 REST

Long:
1 x 250 SWIM on :15 REST
2 x 25 FAST PULL on :10 REST
1 x 225 SWIM on :15 REST
1 x 25 FAST PULL on :10 REST
1 x 200 SWIM :15 REST
2 x 25 FAST PULL on :10 REST
1 x 175 SWIM :15 REST
1 x 25 FAST PULL on :10 REST
1 x 150 SWIM on :15 REST
2 x 25 FAST PULL on :10 REST
1 x 125 SWIM :15 REST
1 x 25 FAST PULL on :10 REST
1 x 100 SWIM on :15 REST
2 x 25 FAST PULL on :10 REST
1 x 75 SWIM :15 REST
1 x 25 FAST PULL on :10 REST
1 x 50 SWIM on :15 REST
2 x 25 FAST PULL on :10 REST
1 x 25 SWIM :15 REST
1 x 25 FAST PULL on :10 REST

FINISHING UP
10 x 25 on :15 REST
ODD - SoL 3-6
EVEN - HL SWIM and build-up
1 x 300 ALT 25 KOB / 25 EASY SWIM