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.you...

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: @swimset...

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 Ez100@ B+10 BuildsMain 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 - D...

Warm up Race Distance ( 750) Pre-set 10X50 on Solid Interval Main Set 10X100 with 15 sec Rest Warm down 25-100 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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 ...

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 Instag...

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 lo...

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

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

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...

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

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

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: @swimsetsbythepoo...

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 rest4x25 on 10 sec rest4x25 on 5 sec rest3x100 Free 20 sec Rest Main Set 2x ( pulling) 6x100 with 20 sec rest first round 10 sec second roun...

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: @swimsetsby...