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PODCAST

Swim Sets by the Pool

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.

health & fitness fitness

All Episodes

25:57

Katie Ledecky Did This Workout With Simon Shi

Swim Sets by the Pool ·

2025/07/21

Use Code: Swimsets10 to get 10% off Blank's Sport Nutrition https://blankssportsnutrition.com/ Total Distance 7100m Warm Up 800m Choice 4x 150 on 2:30 as Kick-Drill-Swim Different stroke each 50 Pre Set 2x (1st round fins 2nd round no fins) 4x 50 on 50” as 35m kick, 15 swim 100 on 1:40 as 50 drill fly, 50 stroke 100 on 1:50 kick 6x 50 on 50” 35m Fast, 15m easy Main Set 4x 200 on 2:30 600 on 7:30 Negative Split 4x 200 on 2:20 fins, and Paddles&...

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31:05

Pool Swimming vs. Open Water with Simon Shi

Swim Sets by the Pool ·

2025/07/14

Try Blanks Sport Nutrition Use Code: SWIMSETS10 for 10% off. https://blankssportsnutrition.com/ Welcome to Swim Sets By the Pool If you're looking for swimming tips, technique advice, and free swim workouts, you're in the right place. In this video, we’re interviewing Pro Triathlete Simon Shi. Swimming is hard and we love it. With consistency, good technique, and a bit of variety, you’ll get better and you might come to love it as well. We hope you enjoy this special guest episode ...

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22:53

A 45 Maintenance Swim Set

Swim Sets by the Pool ·

2025/07/07

Use Code SWIMSETS10 to get 10% off Blank's Sports Nutrition 45 Minute Swim Set Total Distance: 2700 Warm Up 600 3x (4x25 kick strong + 100 free) Main set 1x150 as 50 stroke/100 free 2x75 as 25 low breath count/ 50 swim 6x50 odds Fast / even Easy 8x 25 odds Easy / evens Fast Bonus set 3x 100 free descend stroke count each 25 by 1 2x 100 IM Warm down 200 choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/Swim...

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21:28

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

Swim Sets by the Pool ·

2025/06/30

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...

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19:05

“Who Cares” Just Swim FAST

Swim Sets by the Pool ·

2025/06/23

“Who Cares” Just Swim FAST/ Distance 1500-3000 Choice Warm Up. Be Ready. Choose an interval that make the 100 hard to make. Work back from there. Below is Morgans Interval. Main Set 6x 25 on 30” 50 on 40” 75 on 50” 100 on 1 minute Warm down 400 chill Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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20:54

A Better Master's Set

Swim Sets by the Pool ·

2025/06/16

A Better Master's Set Distance: 4200 Warm Up 200 Loosen 6x50 mix in some Stroke Kick Set Choose 1 of the Following (Left Side, Right Side, on Back, w/ Board) 12x 50 on 1:00 10x 50 on 1:10 8x 50 on 1:20 Drill 6x 100 as 50 drill/ 50 swim Main Set 3x 4x100 as DPS, breath every 5, easy, Fast 4x 50 as 25 Fast Stroke IMO/ 25 free (or the whole 50 as IMO) Pull 3x 200 Warm Down 200 Youtube: http://www.youtube.com/@SwimSets...

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23:45

Lionel Sanders, Swimming Threshold, and Flip Turns

Swim Sets by the Pool ·

2025/06/09

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, evens easy 1-0 breaths) Main Set 6x 200 Free Strong/ smooth on 30” rest 4x 50 IMO on 10-15” rest Kick Set 6x 100 3 Fly on back or w/ board 3 free on back or with board Cool Down 8x 50 (1 free, 1 back 6 strokes fast in middle. w/ fins) Youtube: http://www.youtube.com/@SwimSetsbythePool Patr...

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18:43

Trusted Set from Greg’s Old Coach

Swim Sets by the Pool ·

2025/06/02

Trusted set from Greg’s old Coach Total Distance 3400 Warm Up 300 swim 200 kick 300 pull 4x 50 as 25 Dolphin kick on Back 25 build free Main Set 3x on base interval 75 build 25 fast 50 build 50 fast 25 ez 75 fast 100 fast 50 EZ Main Set part 2: 3x on base interval 25 fly 75 free Or 100 IM 25 back 75 free or 100 IM 25 breast 75 free or 100 IM Fun Bonus Set 4x 25 Odd FAST from dive evens easy Warm down 200 Youtube: http:/...

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25:41

Do Triathletes Use Too Much Swim Gear?

Swim Sets by the Pool ·

2025/05/26

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, Right side, w/ board) 400 as 2x 25 kick 50 swim (25 fist/ 25 ez) Main Set 3x 5x100 hard on 15” rest 4x 50 w/ band, take band off 2x 25 as Fast/ez 2x 50 as 1 kick 1 backstroke ^reset. (optional 3 set 5x100 Pull) Warm down 200 Choice Youtube: http://www.youtube.com/@SwimSetsbyth...

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20:14

Nate's Sprint Tri Set

Swim Sets by the Pool ·

2025/05/19

Nate’s Sprint Tri Set / Total 5200 Warm Up 5x200 as Swim, Stroke, Kick, Drill/swim, Pull no Paddles 6x200 Pull, Descend 1-3 to 80%, 4-6 to 85% Pre Set 4x100 descend 1-4 to 85% 4x50 Descend 1-4 to 90% 4x 25 as easy/ Fast Off the Blocks 100 chill Main Set 20x 50 on :40 (or interval that gives 10” Rest) 10x 100 on 1:30 4 smooth, 1 Fast Off Blocks (pick and interval that gives 30” rest) Warm Down 200-400 choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: ...

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21:49

A Set for After your Big Race

Swim Sets by the Pool ·

2025/05/12

A Set for After your Big Race / Total Distance: 3600m Warm Up 200 swim 200 Scull/ free by 25 200 Shark Fin 200 1 arm paddle 200 Fingertip drag /swim by 25 200 Fist/ swim by 25 Main 3x 300 swim or Pull 100 back w/ paddles 100 kick on back 100 Drill 100 Swim Smooth no gear. Warm Down 400 as 200 kick 200 swim Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsb...

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17:23

How Top Pros get that Extra 1%

Swim Sets by the Pool ·

2025/05/05

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 25 Build/ 25 Fast Main Set 2x 3x 400 on 30-40” sec rest 1 smooth 2 medium 1 Hard Bonus Set 5x 200 Pull Warm Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefd...

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22:59

Great Workout for Long Distance Open Water Swimming!!!

Swim Sets by the Pool ·

2025/04/28

Great Workout for Long Distance Open Water Swimming!!! Total Distance: 5000 Warm up: 200 Loosen w/Fins 4 x150 Desc 1-4 Pull buoy + Paddles 6x 100 Reverse IMO 10” sec rest Main Set 1500m Solid pace. 7-8/10 effort 3x (5x100 on your base interval) 5 are at 1500 pace 5 are 2” sec Faster 5 are 4” sec Faster. Cool Down w/ Fins 200 as 100 free 100 Back 200 as 50 free 50 back 200 easy kick social. ...

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17:41

Find an Open Water Race this Summer

Swim Sets by the Pool ·

2025/04/21

Find an Open Water Race this Summer /Total 3500 Warm Up 300 Swim 200 Pull 100 Kick Pre Set 4x 50 as 25 drill 25 Swim (Choice IMO) Main Set 2x 300 Paddles only @ Base interval -5” 2x 150 Build to 85% @ Base Interval 3x 100 Best Average (Rest = 2x the time it takes you to swim each 100.) 1 min bonus recovery between Rounds Warm Down 300 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Insta...

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23:46

The Swim Set that Almost Killed Me

Swim Sets by the Pool ·

2025/04/14

The Swim Set that Almost Killed Me 4800m Warm Up 200 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” Rest 100 Easy Main Set 100 Time Trial 5x 200 Pull Smooth w/ Medium Paddles 100 Time Trial 5x 200 Pull Smooth with Big Paddles Kick Set: with Finns 4x (2x100) 2 as Fly kick on Back 2 as Flutter kick Back 2 as Fly kick w/ Board&n...

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21:15

Triathletes Do Too Much Threshold

Swim Sets by the Pool ·

2025/04/07

Triathletes Do Too Much Threshold /Distance: 6000 Warm Up 600 every 4th 25 Backstroke 400 Pull (snorkel, buoy, band) 8x 50 Descend 1-4, 5-8 Main Set 3x 12x 100 as 4 Easy (Chose Base Interval 15-20 ish seconds Rest) 4 Medium base - :05 4 Hard base - :10 200 Easy Rest on next Top Warm Down 400 Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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23:27

Runner to Pro Triathlete Swimming Tips

Swim Sets by the Pool ·

2025/03/31

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 second rep.* 2x (150+ 125 on same interval) ex. 1:45 50 ez reset on next top 4x (100+ 75 on same interval) ex. 1:10 50 ez reset on next top 6x (75+ 50 on same interval) ex. :50 50 ez reset on next top 8x (50+ 25 on same interval) ex. :35 50 ez Warm Down ...

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19:20

10 Tips to Crush Your Triathlon Swim!

Swim Sets by the Pool ·

2025/03/24

Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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19:20

Pro Triathlete Ari Klau to Front Pack

Swim Sets by the Pool ·

2025/03/17

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 Smooth Free descend 1-4 8x100 Pull Odds Back/free/back/free 20” rest Evens Free descend 1-4 20” rest Main Set 3x 3x 50 IM Transition on 20”-30” rest 1x200 IM Descend 1-3 on 30”-40” Bonus Set 16x25 Odds Easy/ Evens Strong/ Fast Warm Down 200 Y...

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22:47

Will Copying Sam Laidlow’s Set Make You Faster?... NO.

Swim Sets by the Pool ·

2025/03/10

Will Copying Sam Laidlow’s Set Make You Faster?... NO. /Distance: 4400 Improved Set: Warm Up 600 choice mix in stroke and kicking 4x100 drill/swim by 25 4x50 descend to 90% max effort Main Set 30x 100 as 2x [ 5x100 under Ironman Effort 5x100 at Ironman Effort 5x100 Faster] 200 Warm Down Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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