Swim Sets by the Pool
Episodes
A Real 200 Fly Set from an NCAA Swimmer
08 Apr 2026
Contributed by Lukas
Warm Up1 x 300 [200 Loosen + 100 Social Kick] @ 8:00Aerobic Kick Set on Back w/ Fins 1 x 200 'Mod' [75 FR K + 25 FL K] @ 2:402 x 150 '...
How to Swim Fast Like Cameron McEvoy
25 Mar 2026
Contributed by Lukas
0:00 - Intro0:15 - special guest University of Santa barbara Swim Coach0:55 - Historic record beaten1:50 - Swim Coaching is Changing 2:18- Meet Matt ...
Swim Workout for Beginners
19 Mar 2026
Contributed by Lukas
Warm up300 Swim 200 Pull200 Kick Main Set200 Swim steady3x 300 @4:45 2x200 @3:10100 Ez BackWarm Down300 Ez200 Ez EzYoutube: http://www.youtube.com/...
Swim Set From Luka Mijatovic's Swim Club
12 Mar 2026
Contributed by Lukas
Pleasanton Seahawks Test Set - 7500Warm up400 Swim@ 6:00300 Pull w/ buoy + paddles @4:30 300 Kick w/ board @5:004x50 drill choice @1:004x50 build (1-...
Don't Do an Ironman, Do a Sprint Triathlon
04 Mar 2026
Contributed by Lukas
In this special episode we’re breaking down Kyle's first draft legal triathlon race . Whether you’re a triathlete, masters swimmer, or just s...
Negative Split the Distance: How to Swim Fast Without Forcing It
23 Feb 2026
Contributed by Lukas
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...
Starting Swimming From Zero, The 3 Things That Matter Most
17 Feb 2026
Contributed by Lukas
Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot
1.29.1 Kyle master set
10 Feb 2026
Contributed by Lukas
3200Warm up300 Choice Equipment @ B+45 4x 100 with Paddles@ B+10 - Rolling 25 Strong3x 2x50 @ B+15 - 15 Fast1x100 @ B+15 - 50 IM/ 50 Free2x50 @ BMai...
Nathan Chase set
03 Feb 2026
Contributed by Lukas
Warm Up 3x 50 FS int:55 + 50 BK int 1:052x 100 FS int 1:35 + 100 BK drill-swim int 1:55200 FS int 3:002x 50 BR pull with FS kick int :60 Tune Up S...
Ancient Swim Set
26 Jan 2026
Contributed by Lukas
Ancient Swim Set: Total 3300 Warm Up300 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 (b...
Easy Aerobic Base Swim Set
20 Jan 2026
Contributed by Lukas
Easy Aerobic Swim Set 4000Warm up200 Swim (mix free/back, easy) 200 Pull (Long Strokes,Relaxed Breathing) 200 Freestyle ( Build last 50) Pre Set1...
Where Swim Speed Really Comes From
12 Jan 2026
Contributed by Lukas
elcome to Swim Sets By the PoolIf you're looking for swimming tips, technique advice, and free swim workouts, you're in the right place.In t...
Trash to Swim Training Gold
05 Jan 2026
Contributed by Lukas
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) P...
Build Race-Day Swim Speed
29 Dec 2025
Contributed by Lukas
Build Race-Day Swim Speed - 3k SetWarm Up 400 Easy300 Drill100 IM800 pull buoy + paddle 15m fast off each wall200 easyMain Set (2x) 4x50 on 1:30 f...
The 100 x100 Swim Set of Legends
22 Dec 2025
Contributed by Lukas
The 100 x100 Swim Set of Legends - 10k Warm up 10 Min of ChoiceMain Set (Pick the Hardest Interval Possible)100x100 ( if you miss, skip a 100 and go...
Coming Back from the off Season
15 Dec 2025
Contributed by Lukas
Total Distance 2650 Warm Up 200 Swim 8x 50 as 25 drill 25 SwimOdds Fist Drill Evens 3 right/ 3 left 6x 50 descend 1-3,4-6Main Set 75 Strong 25 e...
A Master's Set That Takes No Prisoners
08 Dec 2025
Contributed by Lukas
A Master's Set That Takes No Prisoners- 3200Warm up 4x 100 @ B+15o) Catch up e) Fist200 @ B+1:00Kick w/ Fins4x 75 @ B+20 as 25 Sidekick / 5...
A Smart Swim Set for Coming Back from Injury
01 Dec 2025
Contributed by Lukas
2600Warm Up300 swim with fins4x 75 kick with fins6x 50 hold paddles on top3x 100 done as 25 fast/ 75 easyMain Set12x 100's off an interval that g...
The Hungry Swimmer’s Thanksgiving Tune-Up
24 Nov 2025
Contributed by Lukas
The Hungry Swimmer’s Thanksgiving Tune-Up 2600-3200Warm Up 500 Choice Pre Set (Veggies) Options* Option 1- Green beans: 6x [1x50 Moderate kick 2x25 ...
First Time Triathletes: How to Structure Your Swim Training
17 Nov 2025
Contributed by Lukas
Warm upRace Distance ( 750) Pre-set 10X50 on Solid Interval Main Set 10X100 with 15 sec RestWarm down 25-100 ChoiceYoutube: http://www.youtube.co...
Swim Set from Africa, Too Hard for the average Swimmer
10 Nov 2025
Contributed by Lukas
Swim Set from Africa - 5200Warm Up 400 Mix Stroke W/ Fins 2x ( 3x50 Free) 1 x 50 Free FAST300 as 3x100 RIMO4x 50 as 25 MAX Kick/ 25 easy kickFly Se...
A Swim Set to Build Stronger Teams
03 Nov 2025
Contributed by Lukas
A Swim Set to Build Stronger Teams Warm Up 200 Choice 200 Social Kick 3x8x75 ( 1-4 Back Breast Drill, 5-8 Free Descend @1:10 4x50 Kick 0:5012x50 ...
Pace Smarter, Not Harder: A Better Way to Train in the Pool
27 Oct 2025
Contributed by Lukas
Pace Smarter, Not Harder: A Better Way to Train in the Pool - 4250mWarm Up400-600 Choice 4x 50 drill50 as 25 drill/ 25 swim50 DPS (distance per stro...
The Most Functional Swim Set You’re Not Doing
20 Oct 2025
Contributed by Lukas
The Most Functional Swim Set You’re Not Doing / 320010 Minute Choice Warm UpPreSet300 Choice Equipement @ B+30 8X25 - Br 52x4X50 @B2X100 @ B+20 - F...
Fast. Fun. Brutal.
13 Oct 2025
Contributed by Lukas
Meet Warm Up6X75 RACE PACE From Block @ 11:00Full Cool Downhttps://www.instagram.com/maddy__sims/Youtube: http://www.youtube.com/@SwimSetsbythePool Pa...
A Set to Swim Faster
06 Oct 2025
Contributed by Lukas
Warm up w/ fins 10x100 as 4 easy 3 smooth 3 strong. Start on base interval +5” then take 5” off each set.Tune up12x 75 as 25 swim 25 kick 25 swim...
The Sport of Swimming is Changing
29 Sep 2025
Contributed by Lukas
The Sport of Swimming is Changing - 4kChoice Warm up 1- 1.5kMain Set (2x) 75 Block/Roll Out Speed50 Pace50 Make50 RACE4x50 Active Recovery50 Block/Ro...
A Swim Set For Everyone
22 Sep 2025
Contributed by Lukas
A Swim Set For Evveryone - 3200Warm Up1200Main 3x200 Strong ( Base +10) 4x50 Cruise (Base +5) Active Recovery 100 Fast on Base100 Easy Cool Down 2...
D1 Swimmer Does 70.3
15 Sep 2025
Contributed by Lukas
Pre Set DrylandActivationDown Dog to Seal Stretch 10 Reps10 Scap Push Ups20 Second bar hang overhand grip 20 Second Bar hang underhand grip10 Groun...
The Sprint Revolution
15 Sep 2025
Contributed by Lukas
The Sprint Revolution- 2200Warm up400 easy200 Kick200 IM/Drill4x25 VariablesMain Set 2x As Fast As Possible 10x25 ( Round 1 @30, Round 2 @ 45) 2x (...
Dryland Activation and Pull Set for Recovery
01 Sep 2025
Contributed by Lukas
Kyle Swim Faster than Pros at 70.3 Santa Cruz/ 3000Pre Set Activation (Dryland) Down Dog to Seal Stretch 10 Reps10 Scap Push Ups20 Second bar hang ov...
Don’t Be a Lap Swimmer
25 Aug 2025
Contributed by Lukas
Don’t Be a Lap Swimmer/ 3400Warm up 400 Choice4x50 drill/swim 1x100 kickMain Set (start at base interval that give 10 sec rest per 100, then add 5...
KILLER Set from Marc the Shark
18 Aug 2025
Contributed by Lukas
Warm Up400 Choice 300 Pull, Only Buoy2X100 IM100 Kick Pre set3x100 Desc4x50 Blast 3,5,7,9 Strokes100 Buoy at anklesMain Set15x 10 ThresholdPull Set ...
AI Wrote My Swim Workout
11 Aug 2025
Contributed by Lukas
Warm Up 400 Swim mixed Stroke4x100 Drill/ Swim (catch-up, zipper, fingertip drag, fist swim)8x25 Variables ( Easy to fast, Fast to easy, Easy, Fast)1...
A Bad Set from a Pro Triathlete
04 Aug 2025
Contributed by Lukas
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....
Can Nate Make Front Pack in a Pro 70.3?
28 Jul 2025
Contributed by Lukas
Use code SWIMSETS10 to get 10% off your custom mix at Blank's Sports Nutrition https://blankssportsnutrition.com/Total Distance: 5400m WU 600 m...
Katie Ledecky Did This Workout With Simon Shi
21 Jul 2025
Contributed by Lukas
Use Code: Swimsets10 to get 10% off Blank's Sport Nutritionhttps://blankssportsnutrition.com/Total Distance 7100m Warm Up 800m Choice 4x 150...
Pool Swimming vs. Open Water with Simon Shi
14 Jul 2025
Contributed by Lukas
Try Blanks Sport Nutrition Use Code: SWIMSETS10 for 10% off.https://blankssportsnutrition.com/Welcome to Swim Sets By the PoolIf you're looking f...
A 45 Maintenance Swim Set
07 Jul 2025
Contributed by Lukas
Use Code SWIMSETS10 to get 10% off Blank's Sports Nutrition 45 Minute Swim Set Total Distance: 2700 Warm Up 6003x (4x25 kick strong + 100 free)...
Swim Faster with These Tips from a 2x Olympic Trials Athlete
30 Jun 2025
Contributed by Lukas
Warm Up Dry land push ups, squats, core, things like that. 1100m swim choice Main Set 5x 200 on 3:00 min as 100 free 50 kick / 50 stroke 10x 100 o...
“Who Cares” Just Swim FAST
23 Jun 2025
Contributed by Lukas
“Who Cares” Just Swim FAST/ Distance 1500-3000Choice Warm Up. Be Ready.Choose an interval that make the 100 hard to make. Work back from there. Be...
A Better Master's Set
16 Jun 2025
Contributed by Lukas
A Better Master's Set Distance: 4200Warm Up 200 Loosen 6x50 mix in some Stroke Kick Set Choose 1 of the Following (Left Side, Right Side, o...
Lionel Sanders, Swimming Threshold, and Flip Turns
09 Jun 2025
Contributed by Lukas
Total Distance: 5000 Warm Up 600 as ( 200 swim, 200 pull buoy, 200 kick)4x 200 as (50 scull, 50 drill, 100 Stroke) 8x25 Free as (odds Sprint, even...
Trusted Set from Greg’s Old Coach
02 Jun 2025
Contributed by Lukas
Trusted set from Greg’s old CoachTotal Distance 3400Warm Up 300 swim 200 kick 300 pull4x 50 as 25 Dolphin kick on Back 25 build free Main Set 3x o...
Do Triathletes Use Too Much Swim Gear?
26 May 2025
Contributed by Lukas
Do Triathletes Use Too Much Swim Gear? Total Distance: 4600 Warm Up 3x (optional w/ Fins) 350 Swim / 50 kick Pre Set 4x100 kick (back, left Side,...
Nate's Sprint Tri Set
19 May 2025
Contributed by Lukas
Nate’s Sprint Tri Set / Total 5200Warm Up 5x200 as Swim, Stroke, Kick, Drill/swim, Pull no Paddles 6x200 Pull, Descend 1-3 to 80%, 4-6 to 85% Pre Se...
A Set for After your Big Race
12 May 2025
Contributed by Lukas
A Set for After your Big Race / Total Distance: 3600m Warm Up 200 swim200 Scull/ free by 25200 Shark Fin 200 1 arm paddle 200 Fingertip drag /sw...
How Top Pros get that Extra 1%
05 May 2025
Contributed by Lukas
How Top Pros get that Extra 1% Total Distance: 5000 Warm Up 200 Easy 4x 100 as drill/ kick (2 free/ 2 non free)2x 300 25 no Breath 75 kick 4x50 2...
Great Workout for Long Distance Open Water Swimming!!!
28 Apr 2025
Contributed by Lukas
Great Workout for Long Distance Open Water Swimming!!! Total Distance: 5000 Warm up: 200 Loosen w/Fins4 x150 Desc 1-4 Pull buoy + Paddles ...
Find an Open Water Race this Summer
21 Apr 2025
Contributed by Lukas
Find an Open Water Race this Summer /Total 3500Warm Up 300 Swim 200 Pull 100 Kick Pre Set 4x 50 as 25 drill 25 Swim (Choice IMO) Main Set 2x 300 ...
The Swim Set that Almost Killed Me
14 Apr 2025
Contributed by Lukas
The Swim Set that Almost Killed Me 4800m Warm Up200 Loosen w/ Fins and small paddles 800 as 2x(100 swim 100 drill 100 kick 100 IM) 8x50 as (15 Fast...
Triathletes Do Too Much Threshold
07 Apr 2025
Contributed by Lukas
Triathletes Do Too Much Threshold /Distance: 6000Warm Up 600 every 4th 25 Backstroke 400 Pull (snorkel, buoy, band)8x 50 Descend 1-4, 5-8Main Set 3x...
Runner to Pro Triathlete Swimming Tips
31 Mar 2025
Contributed by Lukas
Warm Up 600-800 Choice Michelle’s Tip is to scull Half a length swim Half a Length a few times. Main Set: *Choose a hard base interval where you ‘...
10 Tips to Crush Your Triathlon Swim!
24 Mar 2025
Contributed by Lukas
Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot
Pro Triathlete Ari Klau to Front Pack
17 Mar 2025
Contributed by Lukas
Pro Triathlete Ari Klau to Front Pack / Distance 3850 Warm Up 500 Choice 12x 25 kick on 10” rest (4x free, fly, breast, board) 8x 75 Odd Breas...
Will Copying Sam Laidlow’s Set Make You Faster?... NO.
10 Mar 2025
Contributed by Lukas
Will Copying Sam Laidlow’s Set Make You Faster?... NO. /Distance: 4400 Improved Set:Warm Up600 choice mix in stroke and kicking 4x100 drill/swim b...
Swim Faster Freestyle by Adding These Tips
03 Mar 2025
Contributed by Lukas
Swim Faster Freestyle by Adding These Tips /Distance 3300Warm Up 500 Choice 8 x75 kick, drill, swim Main Set 4x (25,50,75,100) on moderate to ez in...
A Good Ironman Swim Set
24 Feb 2025
Contributed by Lukas
A Good Ironman Swim Set / Distance: 3500Warm Up400 Swim 4x25 kick 4x 25 at 90% effort 200 pull smooth ay 70% 6x 50 Odds 25 single arm drill 25 swi...
You Don’t Have to be Strong to be a Fast Swimmer
17 Feb 2025
Contributed by Lukas
You Don’t Have to be Strong to be a Fast Swimmer/ 3550Warm Up 400 Swim Choice 200 kick 200 pull8x 75 as kick/drill/swimMain Set 12x 50 IMO4x100 Od...
Getting a Little bit Faster at Swimming
10 Feb 2025
Contributed by Lukas
Getting a Little Bit Faster at Swimming /3400Warm Up 300 swim Choice 1x200 Drill/ Swim by 501x 100 kick 4x50 DPS Main 1x 400 DPS (know your time)...
The Best Swimmers Do This on New Year’s Eve
03 Feb 2025
Contributed by Lukas
The Best Swimmers Do this on New Year’s Eve. /7000m 6x50 as 2 free 2 back 2 fly6x100 as 2 side flutter 2 back flutter 2 dolphin6x150 pull 2 easy 2 ...
Do You Really Need to Flip Turn?
27 Jan 2025
Contributed by Lukas
Do You Really Need to Flip Turn?/3400 Warm Up 300 swim 200 kick 300 drill/swim by 25Pre Set 4x 50 build 200 Pull Main Set 40x 50 16 as every 4th Fast...
A Swim Session for When You Are Alone
20 Jan 2025
Contributed by Lukas
A Swim Session for When You Are Alone /3600-4k Warm Up400 choice 200 kick build by 50 200 Pull build by 50 16x 25 Variables on 10-15 rest ( 1 bui...
The Fastest Swimmer in Triathlon Did this Set
13 Jan 2025
Contributed by Lukas
The Fastest Swimmer in Triathlon Did This Set / Distance: 2900Warm Up 10min Choice 2x (4x25 as 3,2,1,0 Breath control) Main 1 16x 25 w/ or without ...
5k a Day Gets You Front Pack Okay! /5200
06 Jan 2025
Contributed by Lukas
5k a Day Gets You Front Pack Okay! /5200Warm Up:500 choice mix in stroke and drills.3x200 IM (for advanced swimmer) or 3x100 IM (for beginner) Main ...
You Don’t Have to do the Same Boring Sets
30 Dec 2024
Contributed by Lukas
You Don’t Have to do the Same Boring Sets/ 3650 Warm Up200 Swim 200 Kick 200 as Fist/Swim by 50Tune Up 8x 50 descend 1-4 to 80% 5-8 to 90% 4x 25 ...
Short Intervals Make You FAST
23 Dec 2024
Contributed by Lukas
Short Intervals Make You FAST/3400Warm Up: 1k Choice (For Ideas See Past Episodes) Main Set 4x 25 Fly rest 20”4x 50 Best Effort on 1:00 or (30”...
A Pro Triathlete Set You Can Do Too
16 Dec 2024
Contributed by Lukas
A Pro Triathlete Set You Can Do Too/ 3800Warm Up 300 Swim 200 with Buoy 100 Stroke 6x50 Kick Descend 1-3, 4-64x25 Fast on about 15” restTune Up ...
Recovery Set
10 Dec 2024
Contributed by Lukas
Recovery Day Set / 3000 Warm Up 200 swim 200 kick 200 Im 200 Pull 200 Swim 6x50 Descend 1-3 4-6Main 7x (base Interval) 2x 50 as 25 back/25 fre...
Australian Swim Sets are so Good!
02 Dec 2024
Contributed by Lukas
Australian Swim Sets are so Good!/ 4400m Warm Up: 5 min Swim Choice 100 1 arm 100 kick build 100 as 25 scull 25 long dog drill 6x 200 Pull + band...
Should you Always Include Speed Work?
25 Nov 2024
Contributed by Lukas
Should you Always Include Speed Work? / 3200Warm Up:200 Swim 200 Fr/Bk by 50200 Sull/Swim by 25 200 Drill Swim by 25200 Swim Build Main Set 6x 15...
This Will Make You Faster
18 Nov 2024
Contributed by Lukas
This Will Make You Faster/ 5400Warm Up: 200 Choice 200 Social Kick 16x25 as Choice/ No breath/ Choice/ No BreathPre Set: 1x8x50 on 15-20 Rest Odds:K...
A Better Triathlon Swim Set
11 Nov 2024
Contributed by Lukas
A Better Triathlon Swim Set /3900Warm Up:200 swim 200 kick 200 as (4x50 drill/swim) Pre Set 8x50 kick on 20”ish Rest (work under waters)4x50 swim ...
Building to Fast
04 Nov 2024
Contributed by Lukas
Warm Up (choice rest) 400 mix Stroke 100 kickMain Set 1: Start with Normal Base 100 Interval + 10 seconds. Then decrease by 5 seconds as set goes ...
Super Hard D1 Swim Set w/ 2x Olympic Trials Swimmer Kyle Brill
28 Oct 2024
Contributed by Lukas
Super Hard D1 Swim Set w/ 2x Olympic Trials swimmer Kyle Brill /6300Warm Up 200 choice 200 Social Kick 3x200 Snorkle - SL/10kts/6kts/dps @3:15 3x ...
Kona Pre Race Set and Predictions
21 Oct 2024
Contributed by Lukas
Kona Pre Race Set and Predictions/ 750-1500m Open water Set* Warm Up 10min Nice and Easy Take Breaks mix in some backstroke and breaststroke.Main S...
Breath Control + Leon Marchand Swimspiration
14 Oct 2024
Contributed by Lukas
Breath Control + Leon Marchand Swimspiration / 5000 Warm Up400 Mix Stroke 4x100 Pull4x100 IMMain:4x (150 Breath 3/5/7 by 50 + 50 descend number of b...
I Only Swim Freestyle
07 Oct 2024
Contributed by Lukas
I Only Swim Freestyle/4500 Warm Up 500 choice mix strokes400 as 50 drill/ 50 swimMain Set 4x100 @ 800 Pace 30” rest 3x 200 @ 1500 Pace 20” r...
Hard Set for Triathletes
30 Sep 2024
Contributed by Lukas
Hard Set for Triathletes /4200Warm Up: 500 Choice 400 as 50 Drill / 50 Swim300 as 25 Fist drill/ 25 Fast / 25 ez 200 Build to Fast 100 IM Main Se...
70.3 Race Week Set
23 Sep 2024
Contributed by Lukas
70.3 Race Week Set/ 3600Warm Up500 Ez12x 25 in groups of 3 as no breath, ez, fly, 10-15 Sec Rest Main Set 1-3 Rounds5x100 Steady 10ish sec Rest 5x 5...
Fast = Fast
16 Sep 2024
Contributed by Lukas
Fast = Fast, Distance 5200Warm up800 choice as 4x2008x50 1-4 6-84x25 no Breath/Ez8x75 Odds IM, evens FreeMainParachute* or No Equipment 2x Rounds 4...
Set for Beginner 70.3 Athlete
09 Sep 2024
Contributed by Lukas
Set for Beginner 70.3 Athlete / Distance: 2050Warm Up 300 Swim Choice 8x50 as 25 drill/ 25 swim (last 2 non Free)Tune Up Set 4x100 Steady on 10” ...
Mostly Easy with a Little Bit of Spice
02 Sep 2024
Contributed by Lukas
Mostly Easy with a Little Bit of Spice/Distance: 3400 Warm Up 300 Swim Choice 4x100 Drill/Swim by 50 4x 50 Kick/ Swim by 254x25 Free DPS (distance...
Is This the Perfect Set?
26 Aug 2024
Contributed by Lukas
Is This the Perfect Set? Distance 3600Warm Up 3x 200 Swim 6x50 Kick 4x100 Pull4x50 Choice 8x 25 as - ez/no Breath/ ez/ Fast 100 ez Main Set 116x...
This Is How to Get Better at Swimming
19 Aug 2024
Contributed by Lukas
This Is How to Get Better at Swimming/Distance: 4700 Warm Up300 choice + 300 Mixed Stroke 4x 25 no breath or 1 breath 2x50 build Main Set 1: IMO = ...
Big Metz
12 Aug 2024
Contributed by Lukas
Big Metz /Distance: 5400 Warm Up400 Choice 6x 100 Odds 50 kick/ 50 swim Even drill/swim by 25 Main Set: 300010x 300 4 @ Base Interval of about 30 ...
Tuesday Swim
05 Aug 2024
Contributed by Lukas
Tuesday Swim/4200Warm Up800 Choice10x50: 25 build to 90% / 25 EasyMain Set: 26006x150 on 2:15Odd: ½ Fast ½ Easy Open Turn 2 Breaths ...
swIM-spiration
29 Jul 2024
Contributed by Lukas
swIM-spiration/Distance 2100Warm Up10 Min ChoiceMain Set: - 1800 Total4x100 I.M. 1-4 Descend4x50 Easy Choice2x 200 I.M. #2 Faster than #14x50 Easy C...
Stroke, Free, Kick Repeat
22 Jul 2024
Contributed by Lukas
Total distance - 3000 Warm Up (everything choice rest)300 Choice Swim 6x50 IMO - Drill/ Swim by 256x50 odds Kick Evens Swim free Main Set: 1600 Tot...
Set for Advanced Swimmers
15 Jul 2024
Contributed by Lukas
Set for Advanced Swimmers: 4100 Total DistanceWarm Up500 Choice Swim 100 Paddles 300 mix 1 Arm 100 swim Pre Set 8x25 Variables :10 sec bonus Re...
Sprint 50s
08 Jul 2024
Contributed by Lukas
Sprint 50s: 2600 Total Distance Warm Up200 Swim 100 kick200 Pull + Paddles 100 swim Pre Set 4x50 Descend 1-4 Choice Rest Main Set: Everythin...
Lill Bit of Speed /3500
01 Jul 2024
Contributed by Lukas
Lill Bit of Speed /3500Warm Up: 300 swim2x100 Drill/Swim4x50 Kick4x25 Build Main Set 1: all on 15 sec rest ($bank$ rest on every 3rd) 6x 100 every ...
Good Technique = Speed
24 Jun 2024
Contributed by Lukas
Good Technique = Speed / 5750Warm Up500 Choice 3x 200 kick (100 Free/100 non-Free)Main Set 1: 3x4x 50 Drill/ Swim 1x 150 4x 25 1x 100 IM Main Set...
Threshold Set +
17 Jun 2024
Contributed by Lukas
Threshold Set: 4400 Warm Up300 Swim Choice 6x50 drill/swim by 254x50 DPS (Distance Per Stroke) Main Set 1: Repeat 2-4 times 4x100 Threshold :15 Se...
Solid Kick Set
10 Jun 2024
Contributed by Lukas
Solid Kick Set: 3100 Total Distance Warm Up300 Choice mix strokes 100 Choice Kick 4x50 IM Order Pre Set8x 25 Descend 1-4 & 5-8 on 10 sec rest ...
Episode 1
31 May 2024
Contributed by Lukas
3300 Improved Set: Warm Up4x50 choice rest 400 swim mix in Backstroke and Breaststroke 4x 25 Variables as 25 ½ Easy ½ Fast // 25 ½ Fast ½ E...