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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

17:02

Swim Faster Freestyle by Adding These Tips

Swim Sets by the Pool ·

2025/03/03

Swim Faster Freestyle by Adding These Tips /Distance 3300 Warm Up 500 Choice 8 x75 kick, drill, swim Main Set 4x (25,50,75,100) on moderate to ez interval. 1st round 25 FAST (others 1-2 breath) 2nd round 50 FAST(others all ez) 3rd round 75 FAST (others alternate Breathing) 4th round 100 FAST(others 3 Dolphin kicks off each wall.) Bonus Set 8x 75 Pull on 10” rest 8x50 Odd Fast Even ez Warm Down 200 Youtube: http://www.youtube.com/@SwimSetsbyth...

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22:26

A Good Ironman Swim Set

Swim Sets by the Pool ·

2025/02/24

A Good Ironman Swim Set / Distance: 3500 Warm Up 400 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 swim Pre Set 2x 4x 25 hard kick 50 build to Fast Main Set 400 2x 200 4x100 8x50 12x 25 (every 3rd 25 Fast 90% of Max effort Warm Down 100 kick 100 swim choice Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepoo...

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15:45

You Don’t Have to be Strong to be a Fast Swimmer

Swim Sets by the Pool ·

2025/02/17

You Don’t Have to be Strong to be a Fast Swimmer/ 3550 Warm Up 400 Swim Choice 200 kick 200 pull 8x 75 as kick/drill/swim Main Set 12x 50 IMO 4x100 Odd IM (push the IM)/ Evens Free 6x75 Free Descend 1-3, 4-6 8x50 Choice 12x25 IMO (Sprint 1 of Each Stroke the rest Easy) Warm Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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21:34

Getting a Little bit Faster at Swimming

Swim Sets by the Pool ·

2025/02/10

Getting a Little Bit Faster at Swimming /3400 Warm Up 300 swim Choice 1x200 Drill/ Swim by 50 1x 100 kick 4x50 DPS Main 1x 400 DPS (know your time) 20” rest 2x 200 Faster then 400 Pace 20” rest 4x 100 Faster than 200 Pace on 10” rest 8x50 Same Pace as 100s on 10” rest 1min bonus rest 2x 100 25 swim 75 kick build 4x 50 DPS smooth effort. 4x 25 no breathers 100 kick social Warm down 200 choice Youtube: h...

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16:03

The Best Swimmers Do This on New Year’s Eve

Swim Sets by the Pool ·

2025/02/03

The Best Swimmers Do this on New Year’s Eve. /7000m 6x50 as 2 free 2 back 2 fly 6x100 as 2 side flutter 2 back flutter 2 dolphin 6x150 pull 2 easy 2 medium 2 hard 8x50 odd drill /even 25 fast 25 ez Main Set 4x 6x50 ( round 1 free, 2 back, 3 breast, 4 fly) 3x100 Recovery Swim [1st round of each stroke descend in pairs 2-2-2 80%, 90%, 100% ] [2nd round of each stroke 100%] Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @...

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23:13

Do You Really Need to Flip Turn?

Swim Sets by the Pool ·

2025/01/27

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 needed)12 as every 3rd Fast on :508 as every other Fast on :554 all Fast on :60 Warm Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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15:48

A Swim Session for When You Are Alone

Swim Sets by the Pool ·

2025/01/20

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 to easy, 3 Easy, 4 Fast)Main Set 20-10ish seconds rest. 300, 2x150, 4x75, 6x50 [300 middle 100 faster, 150, Middle 50 Faster,75 25 non free/ 50 free, 50s descend breath count down to 2 or 3 breaths for the whole 50]16x 25, rest 10ish seconds 4 one arm fully rotate, other arm at side, alternat...

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26:16

The Fastest Swimmer in Triathlon Did this Set

Swim Sets by the Pool ·

2025/01/13

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 with 1 and then add 1 dolphin kick off each wall until you get to 16.1x500 pull (First 100 by 25 is 2 breath, Breath as much as you want on 2,3 and then 4 is 4 breaths. Repeat this pattern but take 1 breath away from the last 25 of each 100.)Main 210x 50 Kick or Swim FPSO (Fastest Possible send off) (aka Hard) Ma...

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20:14

5k a Day Gets You Front Pack Okay! /5200

Swim Sets by the Pool ·

2025/01/06

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”4x100 back/ free on 10”-15”8x50 kick alternate Fly/ Free on 10”-15”300/3x100/6x50 as above 200/2x100/4x50 as above 100/100/2x50 as above Main set #2 6x150 w/ fins as 50 free/50 back/50 free. Work Underwaters Warm Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Pat...

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21:28

You Don’t Have to do the Same Boring Sets

Swim Sets by the Pool ·

2024/12/30

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 3x6x 75 as 1 smooth,1 build, 1 fast (Choose an interval that gives about 10-15” rest on the first 75)200 Moderate (Leave on next top or bottom.) Bonus Pull Set. 2x 200 Pull Smooth Warm Down200 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Inst...

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16:01

Short Intervals Make You FAST

Swim Sets by the Pool ·

2024/12/23

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 easy4x25 Fly rest 20”8x50 Best Effort on 1:00 or (30” rest)50 easy 4x25 Fly rest 20”Rest/ Reset 100 Best Effort From a Dive. 100 Easy 10x 100 Pull on Base Interval Warm Down 200Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gh...

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19:50

A Pro Triathlete Set You Can Do Too

Swim Sets by the Pool ·

2024/12/16

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 75 build to strong on 20” rest 50 @ 500 effort 20” rest 25 Fast 20” Rest 100 Easy 30” rest Main Set 7x on your Base Interval. 200 at mile or 1500 effort 100 Smooth/ Easy (last round FAST with paddles) Warm Down200 easy Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreo...

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15:27

Recovery Set

Swim Sets by the Pool ·

2024/12/10

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) 2x 50 as 25 back/25 free 2nd 50 Choice 100 Steady Warm Down 4x25 underwater 200 Easy Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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23:25

Australian Swim Sets are so Good!

Swim Sets by the Pool ·

2024/12/02

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 6 200 ez (or if you’re Greg 200 Butterfly) Main Set 3x 50m Dive on :50200 RPE 7 on 2:40/2:50100 RPE 8 on 1:25/1:30200 RPE 7 on 2:40/2:50100 RPE 8 on 1:25/1:302x 50 Closing speed on :45/50 50 EasyYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instag...

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19:53

Should you Always Include Speed Work?

Swim Sets by the Pool ·

2024/11/25

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 150 as ( 50 Kick + 100 Swim Smooth) :15 Rest 2x 25 as 1 Fast 1 easy :10 Rest Bonus Set 8x 75 as (4 IMO 4 Pull on 10-15 Rest)Warm Down Up to 400 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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26:22

This Will Make You Faster

Swim Sets by the Pool ·

2024/11/18

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 200 IM Kick/drill by 25 8x50 on 15-20 rest as Drill/ Swim - IM Order Main Set 1x 300 Cruise 15-20 rest - 75% effort with 4 Dolphin Kicks = (DK)2x 50 on 10-15 rest - 85-90% effort 10-15 rest200 Cruise 15-20 rest - 4 DK 4x 50 on 10-15 rest - Descend down to 90% Effort 100 Cruise on 1...

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20:23

A Better Triathlon Swim Set

Swim Sets by the Pool ·

2024/11/11

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 Main Set 3x 4x 200 swim as 2 steady, 1 build, 1 Fast Pick an interval that gives 15-30 seconds rest. (optional* last set make the build 1 easy and go FAST the last 200) Warm Down: Choice 300Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsb...

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22:29

Building to Fast

Swim Sets by the Pool ·

2024/11/04

Warm Up (choice rest) 400 mix Stroke 100 kickMain Set 1: Start with Normal Base 100 Interval + 10 seconds. Then decrease by 5 seconds as set goes on. 5x100 Pull + :10 on Base interval100 ez 4x100 Pull + :5 on Base interval100 ez3x100 Pull on Base Interval 100 ez 2x 100 w/ Fins on - :5 from Base Interval 100 ez 1x 100 Swim FAST on - :10 from Base interval. (Just Make It)100 ez Main Set 2: 6x 200 Odd rounds IM / Even roun...

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33:23

Super Hard D1 Swim Set w/ 2x Olympic Trials Swimmer...

Swim Sets by the Pool ·

2024/10/28

Super Hard D1 Swim Set w/ 2x Olympic Trials swimmer Kyle Brill /6300Warm Up 200 choice 200 Social Kick 3x200 Snorkle - SL/10kts/6kts/dps @3:15 3x the following 4x 50 @ :50 KD/ :45 D/ :40 D/S/ :35 S 3x100 - Desc 1-3 @ 1:20/1:15/1:10Main Set (Chose an interval that challenges you, and gets harder to make as the set progresses) (below is the male/female intervals for a D1 Swim team) 5x 100 @ 1:30/1:30 4x 200 @ 2:20/2:303x 300 @ 3:10/3:252x 400 @ 4:00/4:201...

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28:40

Kona Pre Race Set and Predictions

Swim Sets by the Pool ·

2024/10/21

Kona Pre Race Set and Predictions/ 750-1500m Open water Set* Warm Up 10min Nice and Easy Take Breaks mix in some backstroke and breaststroke.Main Set1-3x Roughly 100m Build w/ Full Recovery 4x 25m or about 20 Strokes Take Out Speed from race start line. Full Recovery between. 2x25 Fast Exits + Extra Kick w/ Full Recovery (last one you can practice a little T1 skills like a fast wetsuit take down.) 2-3 min easy Warm Down.Youtube: http://www.youtube.com/@SwimS...

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