Swim Sets by the Pool

Warm Up 

400 Swim 

4x 50 kick w fins

4x 50 drill Swim

4x 50 fast easy

Pre set

1000 Build each 200 z1-z4

Main Set

4x75 fast @ :50 /25 float @ :40 

100 easy

3x75 fast @ :50 /25 float @ :40 

100 easy

2x75 fast @ :50 /25 float @ :40 

100 easy

1x75 fast ( from dive)  /25 easy 

Bonus

4x125 as fast kick/100 easy swim

Warm Down 200

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Warm Up

1 x 300 [200 Loosen + 100 Social Kick] @ 8:00

Aerobic Kick Set on Back w/ Fins 

1 x 200 'Mod' [75 FR K + 25 FL K] @ 2:40

2 x 150 'Mod-Hard' [50 FR K + 25 FL K] @ 2:00

3 x 100 'Hard' [25 FR K + 25 FL K] @ 1:20

Drill Progression Set 

4 x 50 [2 x 50's as Drill 1 + Drill 2 | 2 x 50's as Drill + Sw] @ 1:00

Aerobic Free-Fly Set w/ Stroke Count Focus 

12 x 25 as 5 Strong FL @ :25 1 Perfect FR @ :35

3 x 200 @ 2:35

[1 - Smooth FR 2 - 25 Strong FL / 25 Smooth FR 3 - 50 Strong FL / 50 Smooth FR]

1 x 100 Active Recovery @ Reset

Race Strategy Pre-Set

2 x 75 [1 - FL Descend 25's 1-3 2 - Perfect Tech FR] @ :15 Rest

3 x 50 [1 - Make A Move 2 - Perfect Tech 3 - Make A HARDER Move] @ :20 Rest

4 x 25 [Odds: Smooth FR Evens: Fast FL] @ :25 Rest

1 x 100 Active Recovery @ Reset

Main Set

4 x 50 [Odds: Smooth Evens: 200 Pace] @ 1:00

8 x 25 [Odds: Smooth Evens: 100 Pace] @ :40

1 x 200 Active Recovery @ Reset

3 x 50 [1: 200 Pace + 1 2: 200 Pace 3: 200 Pace -1] @ 1:05

6 x 25 [Odds: Smooth Evens: 100 Pace -1] @ :45

1 x 200 Active Recovery @ Reset

2 x 50 [1: 200 Pace - 1 2: 37.5 @ 100 Pace] @ 1:10

4 x 25 [Odds: Smooth Evens: VERY Fast] @ :50

Underwater Set w/ Fins 2x

12 x 25 [1 Sw / 1 Fast UW 2 Sw / 2 Fast UW 3 Sw / 3 Fast UW] @ :20

Warm Down

6 x 50 @ :50

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

0:00 - Intro
0:15 - special guest University of Santa barbara Swim Coach
0:55 - Historic record beaten
1:50 - Swim Coaching is Changing 
2:18- Meet Matt Harder
4:27 - Pre- Season Swim at UCSB
5:15 - East Coast vs. West Coast Swim Vibes
8:47 - Quick Tip: Focus on Body Position in Swimming
12:20 - Breakdown this new 50 freestyle swim record by Cameron McEvoy
13:50 - Different Racing strokes
18:50 - How kicking impacts sprinting in a swim 
20:45 How to train kicking in a swim 
23:45 Removal of the 15m rule in swimming
27:45 - Quality vs. Volume in long distance swimming
30:10 - How Luka Mijatovic Swims so fast
33:15 - Pool Mile vs Open Water Mile
36:11 - Olympic Swimmer Bobby Fink's Speed
42:38 - What this new 50 freestyle means for Triathlon and beyond
44:35 - Practice dives to swim faster
46:00 - Hot Take Bring back B finals in NCAA Swimming

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Warm up

300 Swim 

200 Pull

200 Kick 

Main Set

200 Swim steady

3x 300 @4:45 

2x200 @3:10

100 Ez Back

Warm Down

300 Ez

200 Ez Ez

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Pleasanton Seahawks Test Set - 7500

Warm up

400 Swim@ 6:00

300 Pull w/ buoy + paddles @4:30 

300 Kick w/ board @5:00

4x50 drill choice @1:00

4x50 build (1-4) @1:30

6x100 swim descend 1-3,4-6 @1:30

4x75 kick descend 1-4 @1:30

4x100 pull w/ paddles descend 1-4 @1:30

8x 50 swim (25 fast/ 25 easy) @1:00

4x50 build to race pace @1:00

Main Set 

13x300s descend 1-4, 1 ez, 1-3, 1 ez,1-2, 1 ez, and 1 fast.

Warm Down

Choice but at least 300 

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

In this special episode we’re breaking down Kyle's first draft legal triathlon race . Whether you’re a triathlete, masters swimmer, or just swimming for fitness, this episode will allow you to peek inside the world of triathlon.

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Negative Split the Distance: How to Swim Fast Without Forcing It 4400 

The longer distances ( 600/600 400/400, 200/200) , rep 2 faster than rep 1. The ending 200s descend 1-4 to fast, including last 200 of the set. 

Warm Up: Choice 1k 

Main Set

1x800 (600, :05 rest,200*) @10:00

1x600 (^faster than) @ 8:00

1x600 (400, :05 rest,200*) @8:00

1x400 (^faster than) @ 6:00

1x400 (200, :05 rest,200*) @6:00

1x200 (^faster than) @ 3:00

^ = Rep 2 faster than Rep 1

*= descend 1-4 to FAST

Warm Down: 400 Choice 

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

3200

Warm up

300 Choice Equipment @ B+45 

4x 100 with Paddles@ B+10 - Rolling 25 Strong

3x 

2x50 @ B+15 - 15 Fast

1x100 @ B+15 - 50 IM/ 50 Free

2x50 @ B

Main Set

5x100 @ B+10, Desc 1-3, Hold 4-5

Extra : 30 Rest

3x 200 @ B +30 - Best Average

Extra 1:00 Rest

5x100 @ B+10, Desc 1-2, Hold 3-5

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Warm Up 

3x 50 FS int:55  + 50 BK int 1:05

2x 100 FS int 1:35 + 100 BK drill-swim int 1:55

200 FS int 3:00

2x 50 BR pull with FS kick int :60 

Tune Up Set 3x 

15 m Sprint from a Push+ 35m easy int:30

200 im 

Vertical Kick 

4x (15 Sec kick + 15 Sec Rest) 

4x (10 Sec kick + 10 Sec Rest)

4x (5 Sec kick + 5 Sec Rest)

2x (25 m from a start at 100 pace +25 Easy) int 1:10

2x (20 m from a start at 100 pace +30 Easy) int 1:10

Main Set 

4x (3x 100 FS int 1:25 + 1x100 at 800 pace int 1:40)

4x (2x 100 FS int 1:30 at 800 Pace + 1x100 at 400 pace int 1:40)

4x (1x 100 FS int 1:30 at 400 Pace + 2x50 at 200 pace int 60)

Warm Down

4x50 Choice kick with Fins int 55

4x100 FS with Fins &paddles int 1:20

@nathan_chase_tri

Youtube: http://www.youtube.com/@SwimSetsbythePool

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot