Swim Sets by the Pool

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 

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

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@swimsetsbythepool

@Kyle.brill

@natefdot

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

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@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 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@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

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Total Distance 2650 

Warm Up 

200 Swim 

8x 50 as 25 drill 25 Swim

• Odds Fist Drill 
• Evens 3 right/ 3 left 

6x 50 descend 1-3,4-6

Main Set 

75 Strong 25 easy 

125 strong 75 Easy 

175 strong 125 easy 

225 strong 175 easy 

1 min rest

250 Fast 

1 min Rest 

150 Fast 

1 min Rest 

50 Fast 

Warm Down 300 choice 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

A Master's Set That Takes No Prisoners- 3200

Warm up 

4x 100 @ B+15

o) Catch up e) Fist

200 @ B+1:00

Kick w/ Fins

4x 75 @ B+20

    as 25 Sidekick / 50 DPS

4 Rounds

• 50 @ B+15 as 15 Fast/35 Ez
• 100@ B+10 Builds

Main Set 4x

Goal = Hold Same Time on First 3

100 @ B-10

100 @ B+10

100 @ B 

100 Ez @ 2:30

Warm Down Choice

100-200

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

2600

Warm Up

300 swim with fins

4x 75 kick with fins

6x 50 hold paddles on top

3x 100 done as 25 fast/ 75 easy

Main Set

12x 100's off an interval that gives ~:30 sec rest done as:

1 tempo/ 1 race effort, 1 easy recovery

200 choice warm down

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

The Hungry Swimmer’s Thanksgiving Tune-Up 2600-3200

Warm Up
500 Choice

Pre Set (Veggies) Options*
Option 1- Green beans:
6x [1x50 Moderate kick 2x25 Sprint kick]
Option 2- Sweet Potatoes:
6x [1x75 moderate pull 2x25 Fast Swim]
Option 3- Roasted Veggies:
8x 100 Odds Free, Evens IM

Main Set (Meat) Options*
Option 1- White Meat:
8x 200 [alternating fast 50. (1-4/ 5-8 1st 50 fast rest easy, 2nd 50 fast the rest easy, 3rd 50 fast the rest easy, 4th 50 fast the rest easy.)]
Option 2 - Dark Meat:
7x [2x100 free Threshold Pace Interval. 1x 50 easy]
Option 3- Turducken:
6x [100 free, 75 IM, 50 free build, 25 stroke Fast, 30sec rest]

Choice warm down 200

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot