Set for Advanced Swimmers: 4100 Total Distance

Warm Up

500 Choice Swim 

100  Paddles 

300 mix 1 Arm 

100 swim 

Pre Set 

8x25 Variables :10 sec bonus Rest after #4

(25 ½ Easy ½ Fast // 25 ½ Fast ½ Easy // 25 Easy// 25 Fast)

Main Set: 2700 Total

500 on :20 sec Rest (look at clock @400 take note of time) 

5x100 odds on 1:20 even on 1:15

400 *Faster than 500 pace* on :20 sec Rest 

(look at clock @300 take note of time)

4x125 #1&4 on 1:45 #2&3 on 1:35

300 *Faster than 400 pace* on 20 sec Rest 

2x 250 on 3:15

Cool Down 

200 easy 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Sprint 50s: 2600 Total Distance 

Warm Up

200  Swim 

100  kick

200 Pull + Paddles 

100 swim 

Pre Set 

4x50 Descend 1-4 Choice Rest 

Main Set: Everything on :30-:60 Sec Rest 

4x50 Fast 90%

1x50 easy 

3x50 Fast 

1x50 easy 

2x50 Fast 

1x50 easy 

1x50 FTYTP (Faster Than You Think Possible) 

1x50 easy

Main Set 2: 

4x 200 Pull + Paddles :30 sec Rest 

Just. Catch. Water. 

Cool Down 

300 Easy Mix Strokes  

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Lill Bit of Speed /3500

Warm Up: 

300 swim

2x100 Drill/Swim

4x50 Kick

4x25 Build 

Main Set 1: all on 15 sec rest ($bank$ rest on every 3rd) 

6x 100 every 3rd Fast 

1x50 easy

9x50 Choice Stroke every 3rd Fast 

1x50 easy 

12x25 Choice Stroke every 3rd Fast 

1x50 easy

Main Set 2: 2x 

2x 50 Swim Choice Moderate (Effort 7-8/10)

4x25 Kick Moderate 

2x50 FAST  

4x25 Sprint kick 

*20-30 sec rest on everything* 

Cool Down 

300 Choice 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Good Technique = Speed / 5750

Warm Up

500 Choice 

3x 200 kick (100 Free/100 non-Free)

Main Set 1: 3x

4x 50 Drill/ Swim 

1x 150 

4x 25 

1x 100 IM 

Main Set 2: 5x 

4x100 Descend on 20-30 rest 

* Even : 25 scull/75 swim 

* Odds: 50 catch up/ 50 swim 

Main Set 3: 4x 

4x 50 

Odds: Descend to 90% max effort 10-15 rest 

Even: 15m underwater backstroke/ free 

Cool Down 

100 Choice 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Threshold Set: 4400 

Warm Up

300 Swim Choice 

6x50 drill/swim by 25

4x50 DPS (Distance Per Stroke) 

Main Set 1: Repeat 2-4 times 

4x100 Threshold :15 Sec Rest 

1x100 Choice Easy 

Main Set 2: Repeat 2-4 times 

4x 50 Fast (Rest = Double the time it took you to do the 50.) 

100 Choice Easy 

Cool Down 

400 Choice 

New swimmer start with just 2x of each main set

More advance swimmers 4x each main set. 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Solid Kick Set: 3100 Total Distance 

Warm Up

300 Choice mix strokes 

100 Choice Kick 

4x50 IM Order 

Pre Set

8x 25 Descend 1-4 & 5-8 on 10 sec rest 

Main Set: Total 2000

2x 200 kick Best Stroke 

100 swim Recovery 

4x100 kick Weakest Stroke

100 swim Recovery 

8x50 kick IM order by 50

100 swim Recovery 

16x 25 kick every 4th 25 Sprint 

100 Swim Recovery 

Cool Down 

300 Choice 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

3300 Improved Set:  

Warm Up

4x50 choice rest 

400 swim mix in Backstroke and Breaststroke 

4x 25 Variables as 

 25 ½ Easy ½ Fast // 25 ½ Fast ½ Easy // 25 Easy// 25 Fast 

Pre Set 

4x 50 as 25 Fast 25 Easy 

4x 50 IM Order 

Main Set 

5x 200 Swim Smooth on 15-20 sec Rest 

5x 200 Pull Smooth on 15-20 sec Rest 

Cool Down 

4x50 Easy Practice a skill: Example -> Flip Turns
 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot