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 

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

Patreon: patreon.com/SwimSetsbythePool

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@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

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@Kyle.brill

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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

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Ancient Swim Set: Total 3300 

Warm Up

300 swim 

6x 125 as 25 scull 75 drill 25 swim 

50 easy 

Main Set 3x 

2x 75 as 50 kick 25 swim 

4x 25 Variables (build to fast, Fast to easy, all Easy, all Fast) 

3x 100 Descend 1-3 to strong pace. 

50 easy 

Kick Set 

10x 50 kick (Evens back Dolfin, Odds Choice) 

Cool Down 

100 easy 

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@Kyle.brill

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Easy Aerobic Swim Set 4000

Warm up
200 Swim (mix free/back, easy) 
200 Pull  (Long Strokes,Relaxed Breathing) 
200 Freestyle ( Build last 50) 

Pre Set
12x50 Kick @ 1:00 as
Odd Kick With Board
Even Kick on Back or streamline
Focus on steady Aerobic kick 
Main set 
4x500 Freestyle with 20-30 Sec Rest
Smooth Strong Aerobic pace ( 70-75%)
Goal: Even Splits
Pull Set
5x100 Pull
Focus on catch, DPS, Posture
Cool Down 
100 Easy Swim
100 Easy kick 
100 Easy Choice

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@Kyle.brill

@natefdot

elcome to Swim Sets By the Pool

If you're looking for swimming tips, technique advice, and free swim workouts, you're in the right place.

In this video, we’re talking about where swim speed comes from and how to swim faster. 

Swimming is hard and we love it. With consistency, good technique, and a bit of variety, you’ll get better and you might come to love it as well.

Subscribe for more swim workouts, drills, and tips every week! 🏊‍♂️💪

We hope you enjoy this special episode.

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

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@swimsetsbythepool

@Kyle.brill

@natefdot

Trash to Swim Training Gold - Total Distance 3750  
Warm Up 
300 Swim 
200 as (50k 50 drill 50k 50 drill)
200 as (50 drill 50 swim 50 drill 50 swim) 
Pre Set 
4x 100 DPS (take 1 stroke off each 100) 
150 build 
50 ez 50 Fast 
Main Set 2x 
3x100 Descend 
300 at pace of Last 100
150 as (50 Swim 50 kick 50 Swim)
150 as (50 kick 50 swim 50 kick) 
Bonus Set 
16x 25 as Odd Smooth Evens Fast 
Cool Down 200 

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@Kyle.brill

@natefdot

Build Race-Day Swim Speed - 3k Set
Warm Up 
400  Easy
300 Drill
100 IM
800 pull buoy + paddle 15m fast off each wall
200 easy

Main Set (2x) 
4x50 on 1:30 from dive
200 Race Pace
100 Easy

Warm Down 
200 Easy

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@Kyle.brill

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The 100 x100 Swim Set of Legends - 10k 

Warm up

 10 Min of Choice

Main Set (Pick the Hardest Interval Possible)

100x100 ( if you miss, skip a 100 and go onto next one). 

Warm Down 

Save it for next year,

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

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@swimsetsbythepool

@Kyle.brill

@natefdot