Swim Sets by the Pool

The Sprint Revolution- 2200

Warm up

400 easy

200 Kick

200 IM/Drill

4x25 Variables

Main Set 2x As Fast As Possible 

10x25 ( Round 1 @30, Round 2 @ 45)  

• 2x (4 fast 1 Easy)

Warm down 

200 ez

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Kyle Swim Faster than Pros at 70.3 Santa Cruz/ 3000

Pre Set Activation (Dryland) 

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

8 x50 Free Descend 1-4, 4-8 @50 

Pre Set 

16 x 25 underwater with Fins as 

• 8x25 on 15 sec rest
• 4x25 on 10 sec rest
• 4x25 on 5 sec rest

3x100 Free 20 sec Rest

Main Set 2x ( pulling) 

6x100 with 20 sec rest first round 10 sec second round

100 easy between rounds

Warm down 

200- 300 choice

100 easy kick 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Don’t Be a Lap Swimmer/ 3400

Warm up 

400 Choice

4x50 drill/swim 

1x100 kick

Main Set (start at base interval that give 10 sec rest per 100, then add 5 secs to base interval as you go down)

1x500 (check time at 400)

1x400 (faster than 400 Split, check 300 split)

2x 300 ( faster than 300 split) 

3x200 (a little bit faster)

4x100 Best average

Cool Down

200+ Choice

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Warm Up

400 Choice 

300 Pull, Only Buoy

2X100 IM

100 Kick 

Pre set

3x100 Desc

4x50 Blast 3,5,7,9 Strokes

100 Buoy at ankles

Main Set

15x 10 Threshold

Pull Set 2x ( 1st with paddles 2nd time only Buoy)

200 Pull 

200 Pull 

100 Pull 

Cool Down 200 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Warm Up 

400 Swim mixed Stroke

4x100 Drill/ Swim (catch-up, zipper, fingertip drag, fist swim)

8x25 Variables ( Easy to fast, Fast to easy, Easy, Fast)

100 kick w/ board (mix dolphin/flutter)

Mainset 3x-4x

2x50 Fast

2x 100 Strong

200 Smooth

Pull Set

5x200 Pull + Paddles breathing every 2,3,5,7 by 50

Cool Down 200 Choice

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Use code SWIMSETS10 to get 10% off your custom mix at Blank's Sports Nutrition https://blankssportsnutrition.com/

A Bad Set from a Pro Triathlete. Total Dist: 4100

Warm Up 

1000 SKIPS (Swim, Kick, IM, Pull, Swim)

Pre set 

10x 25 Fast 75 Smooth Choice 

Main set 

10x 100 as 3x100 Snorkle 3x100 Low breath count 3,5,7 breaths, 4x 100 Descend to Fast 

Bonus Set 2-3x 

100 Hard 

2x50 Faster

100 ez. 

Cool Down 200 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Use code SWIMSETS10 to get 10% off your custom mix at Blank's Sports Nutrition https://blankssportsnutrition.com/

Total Distance: 5400m 

WU 

600 mixed Strokes 

3x 100 25 drill 25 Steady 50 easy 

2x 100 IM 

100 Kick 

Main Set 2x 

5x200 Swim Smooth on 2:50

5x 100 Pull + Paddles Strong on 1:30

4x 50 25 Sprint 25 Back on 1:00

Pull Set 

3x 200 Pull Easy on 3:00

Cool Down 100 kick 100 swim 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Use Code: Swimsets10 to get 10% off Blank's Sport Nutrition

https://blankssportsnutrition.com/

Total Distance  7100m 

Warm Up 

800m Choice 

4x 150 on 2:30 as Kick-Drill-Swim Different stroke each 50

Pre Set 2x (1st round fins 2nd round no fins) 

4x 50 on 50” as 35m kick, 15 swim 

100 on 1:40 as 50 drill fly, 50 stroke 

100 on 1:50 kick

6x 50 on 50” 35m Fast, 15m easy

Main Set

4x 200 on 2:30 

600 on 7:30 Negative Split

4x 200 on 2:20 fins, and Paddles 

400 on 5:00 no gear Fast 

4x 100 on 1:20 paddles only 

12x 100 on 1:30 no gear as 4 moderate, 4 Strong, 4 Fast 

Cool Down 100m 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Try Blanks Sport Nutrition Use Code: SWIMSETS10 for 10% off.
https://blankssportsnutrition.com/

Welcome 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 interviewing Pro Triathlete Simon Shi. 

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.

We hope you enjoy this special guest episode

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot

Use Code SWIMSETS10 to get 10% off Blank's Sports Nutrition 

45 Minute Swim Set Total Distance: 2700 

Warm Up 600

3x (4x25 kick strong + 100 free)

Main set 

1x150 as 50 stroke/100 free

2x75 as 25 low breath count/ 50 swim

6x50 odds Fast / even Easy 

8x 25 odds Easy / evens Fast 

Bonus set 

3x 100 free descend stroke count each 25 by 1 

2x 100 IM 

Warm down 200 choice 

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@Kyle.brill

@natefdot