Swim Sets by the Pool

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

Swim Faster with These Tips from a 2x Olympic Trials Athlete

June 30, 2025 • Swim Sets by the Pool

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 on 1:35 IMO / Options: 100IMs, 100 of each stroke, or alternate stroke/ free

1x 200 Hard on 3:00 min

2x 100 Hard on 1:30

4x 50 Hard on :50

Finale

50 ez on 1:10

1x 50 on :35 (or Fastest Possible Send Off)

50 ez on 1:10

2x 50 on :35 or FPSO

50 ez on 1:10

3x 50 on :35 or FPSO

50 ez on 1:10

4x50 on :35 or FPSO

50 ez on 1:10

5x 50 on :35 or FPSO

Warm Down

100 kick 200 swim

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

Patreon: patreon.com/SwimSetsbythePool

Instagram:

@swimsetsbythepool

@gharpzorz

@natefdot