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 Sets by the Pool
A Real 200 Fly Set from an NCAA Swimmer
Use Left/Right to seek, Home/End to jump to start or end. Hold shift to jump forward or backward.
Warm Up
1 x 300 [200 Loosen + 100 Social Kick] @ 8:00
Aerobic Kick Set on Back w/ Fins
1 x 200 'Mod' [75 FR K + 25 FL K] @ 2:40
2 x 150 'Mod-Hard' [50 FR K + 25 FL K] @ 2:00
3 x 100 'Hard' [25 FR K + 25 FL K] @ 1:20
Drill Progression Set
4 x 50 [2 x 50's as Drill 1 + Drill 2 | 2 x 50's as Drill + Sw] @ 1:00
Aerobic Free-Fly Set w/ Stroke Count Focus
12 x 25 as 5 Strong FL @ :25 1 Perfect FR @ :35
3 x 200 @ 2:35
[1 - Smooth FR 2 - 25 Strong FL / 25 Smooth FR 3 - 50 Strong FL / 50 Smooth FR]
1 x 100 Active Recovery @ Reset
Race Strategy Pre-Set
2 x 75 [1 - FL Descend 25's 1-3 2 - Perfect Tech FR] @ :15 Rest
3 x 50 [1 - Make A Move 2 - Perfect Tech 3 - Make A HARDER Move] @ :20 Rest
4 x 25 [Odds: Smooth FR Evens: Fast FL] @ :25 Rest
1 x 100 Active Recovery @ Reset
Main Set
4 x 50 [Odds: Smooth Evens: 200 Pace] @ 1:00
8 x 25 [Odds: Smooth Evens: 100 Pace] @ :40
1 x 200 Active Recovery @ Reset
3 x 50 [1: 200 Pace + 1 2: 200 Pace 3: 200 Pace -1] @ 1:05
6 x 25 [Odds: Smooth Evens: 100 Pace -1] @ :45
1 x 200 Active Recovery @ Reset
2 x 50 [1: 200 Pace - 1 2: 37.5 @ 100 Pace] @ 1:10
4 x 25 [Odds: Smooth Evens: VERY Fast] @ :50
Underwater Set w/ Fins 2x
12 x 25 [1 Sw / 1 Fast UW 2 Sw / 2 Fast UW 3 Sw / 3 Fast UW] @ :20
Warm Down
6 x 50 @ :50
Youtube: http://www.youtube.com/@SwimSetsbythePool
Patreon: patreon.com/SwimSetsbythePool
Instagram:
@swimsetsbythepool
@Kyle.brill
@natefdot