Great Workout for Long Distance Open Water Swimming!!!      Total Distance: 5000 Warm up: 200 Loosen w/Fins4 x150 Desc 1-4 Pull buoy + Paddles 6x 100 Rev...

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 Padd...

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 Kick 10 Sprint Free 25 ez) on 15-20” Re...

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 12x 100 as <...

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 ‘just make it’ on the first rep aka Hard. Swim Smooth on seco...

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 Breast Pull W/ Different kicks/ Evens&n...

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 by 254x50 descend to 90% max effo...

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 interval.1st round 25 FAST (...

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 swim/ Even 25 catch up 25...

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 Odd IM (push the IM)/ Evens...

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) 20”...

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 medium 2 hard8x50 odd drill /even 25 fast 25 ez...

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 on :45 (add rest if ...

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 build to Fast, 2 fast...

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 Fins Start wi...

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 400 Pull on 30”4x...

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 Variables Main 3...

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” rest) 50 easy...

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 Set 2x 

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) 2...

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 on 3:00 min RPE 6 <...

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 

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:Kick/drill Evens: Kick/Swim&nbs...

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 Descend to Fast ...