Swim Sets by the Pool

Swim Sets by the Pool

By Swim Sets by the PoolHealth & FitnessFitness
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Swim Sets by the Pool episodes

  • Swim Set from Africa, Too Hard for the average Swimmer

    Swim Set from Africa - 5200

    Warm Up 
    400 Mix Stroke W/ Fins 
    2x ( 3x50 Free) 
    1 x 50 Free FAST
    300 as 3x100 RIMO
    4x 50 as 25 MAX Kick/ 25 easy kick

    Fly Set
    4x ( 10x25) as
    No Fins ( Hypoxic 2)
    With Fins ( Hypoxic 2)
    No Fins (Hypoxic 4) 
    With Fins ( Hypoxic 4) 


    Main Set 6x
    200 IM
    4x50 Free

    Cool Down 
    8x50 as 25 UW/ 25 Double Arm Back 

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

    Patreon: patreon.com/SwimSetsbythePool

    Instagram:

    @swimsetsbythepool

    @Kyle.brill

    @natefdot


    26 min
  • A Swim Set to Build Stronger Teams

    A Swim Set to Build Stronger Teams 


    Warm Up 

    200 Choice 

    200 Social Kick 


    3x

    8x75 ( 1-4 Back Breast Drill, 5-8 Free Descend @1:10 

    4x50 Kick 0:50

    12x50 as Fins on  25 underwater 25 easy 

    8x25 Variables


    Pre-set

    8x50 Free descend 1-4, 5-8 @1:00


    Main Set  0102!!!

    10x100 @ 6:00 (1 or 2) 

    20 x 100 @ 3:00 ( 0s)


    Cool Down 

    400 - 600 Choice




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

    Patreon: patreon.com/SwimSetsbythePool

    Instagram:

    @swimsetsbythepool

    @Kyle.brill

    @natefdot


    37 min
  • Pace Smarter, Not Harder: A Better Way to Train in the Pool

    Pace Smarter, Not Harder: A Better Way to Train in the Pool - 4250m

    Warm Up

    400-600 Choice 

    4x 

    50 drill

    50 as 25 drill/ 25 swim

    50 DPS (distance per stroke)

    Tune up 

    300 kick w/ fins(150 steady/150 fast/easy by 25)

    3x 150 Pull breath 3,5,7 on comfortable interval

    4x 50 on 60” Fast/easy, easy/fast, easy, Fast 

    Main Set 

    1x 150 Easy on Base interval 

    3x 150 on Solid on a low rest interval.  (i.e. 2:00)

    2x 150 easy on base interval 

    2x 150 Fast on even lower rest interval (i.e. 1:50)

    3x 150 easy on base interval 

    1x 150 for time on interval you can just barely make. ) 

    Cool Down

    300 choice 


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

    Patreon: patreon.com/SwimSetsbythePool

    Instagram:

    @swimsetsbythepool

    @Kyle.brill

    @natefdot


    26 min
  • The Most Functional Swim Set You’re Not Doing

    The Most Functional Swim Set You’re Not Doing / 3200

    10 Minute Choice Warm Up

    PreSet

    300 Choice Equipement @ B+30 

    8X25 - Br 5

    2x

    4X50 @B

    2X100 @ B+20 - Fast kick/Smooth Swim 


    Main Set 3x 

    5X100

    W/ 1:00 Rest between Rounds

    R1 @ B+10 Desc 1-3,4,Ez 5 Fast

    R2 @ B

    R3 @ B +20 - Best Average

    Cool Down 200 Choice


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

    Patreon: patreon.com/SwimSetsbythePool

    Instagram:

    @swimsetsbythepool

    @Kyle.brill

    @natefdot


    22 min
  • Fast. Fun. Brutal.

    Meet Warm Up

    6X75 RACE PACE From Block @ 11:00

    Full Cool Down




    https://www.instagram.com/maddy__sims/

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

    Patreon: patreon.com/SwimSetsbythePool

    Instagram:

    @swimsetsbythepool

    @Kyle.brill

    @natefdot


    41 min
  • A Set to Swim Faster

    Warm up w/ fins 
    10x100 as 4 easy 3 smooth 3 strong. Start on base interval +5” then take 5” off each set.


    Tune up
    12x 75 as 25 swim 25 kick 25 swim (buoy optional)
    8x 50 descend 1-4, 6-8 

    Main Set 
    60x 25 as 
    5x [ 3 ez  1 Fast, 2 ez 2 Fast, 1 ez 3 Fast] Example interval, :20, :30, :40) 

    Bonus Set 
    3x 100 All FAST 
    (From push, dive, running dive) 

    Cool Down 
    8x 75 w/ fins

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

    Patreon: patreon.com/SwimSetsbythePool

    Instagram:

    @swimsetsbythepool

    @Kyle.brill

    @natefdot


    26 min
  • The Sport of Swimming is Changing

    The Sport of Swimming is Changing - 4k

    Choice Warm up 1- 1.5k

    Main Set (2x) 

    75 Block/Roll Out Speed

    50 Pace

    50 Make

    50 RACE

    4x50 Active Recovery

    50 Block/Roll Out Speed

    75 Pace

    50 Make

    50 RACE

    4x 50 Active Recovery

    75 Block/Roll Out Speed

    75 Pace

    4 x25 FAST

    4x50 Active Recovery

    Warm Down -  200


    Follow Dan: @danmarel + @coachmarella


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

    Patreon: patreon.com/SwimSetsbythePool

    Instagram:

    @swimsetsbythepool

    @Kyle.brill

    @natefdot


    40 min
  • A Swim Set For Everyone

    A Swim Set For Evveryone - 3200
    Warm Up
    1200
    Main 3x
    200 Strong ( Base +10) 
    4x50 Cruise (Base +5) Active Recovery 
    100 Fast on Base
    100 Easy 
    Cool Down 
    200 

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

    Patreon: patreon.com/SwimSetsbythePool

    Instagram:

    @swimsetsbythepool

    @Kyle.brill

    @natefdot


    38 min
  • D1 Swimmer Does 70.3

    Pre Set  DrylandActivation

    Down Dog to Seal Stretch 10 Reps

    10 Scap Push Ups

    20 Second bar hang overhand grip 

    20 Second Bar hang underhand grip

    10 Ground Squats

    Warm up

    200 Choice

    200 IM 25 Stroke/ @5 Free Fly can be drill

    12X50 as 25 Underwater 25 easy (fins on) 

    8 x50 Free Descend 1-4, 5-8 @ 1:00

    Main set

    8x200 Choice interval

    Cool Down 

    200 Choice


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

    Patreon: patreon.com/SwimSetsbythePool

    Instagram:

    @swimsetsbythepool

    @Kyle.brill

    @natefdot


    27 min

About Swim Sets by the Pool

From the publisher's feed

You want to get better at swimming. We love talking about it. Here are some practical tips, tricks and free workouts.