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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

20:18

Breath Control + Leon Marchand Swimspiration

Swim Sets by the Pool ·

2024/10/14

Breath Control + Leon Marchand Swimspiration / 5000 Warm Up400 Mix Stroke 4x100 Pull4x100 IMMain:4x (150 Breath 3/5/7 by 50 + 50 descend number of breaths as 5/4/3/2 each round)1x 100 Kick4x200 w/ fins as 50 free/50 back, 15m (or half way) underwater off each wall 1x 100 kick 8x100 as Breath 3/5/7 break 5s rest/1 breath last 251x100 kick4x200 w fins Odds IM/ evens Free, 15m (or half way) Underwater off each wall1x 100 Kick Warm Down 200 (Float on back and get all the ...

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19:05

I Only Swim Freestyle

Swim Sets by the Pool ·

2024/10/07

I Only Swim Freestyle/4500 Warm Up 500 choice mix strokes400 as 50 drill/ 50 swimMain Set 4x100 @ 800 Pace 30” rest 3x 200 @ 1500 Pace 20” rest 400 Aerobic Pull DPS focus 3x100 VO2 Max (aka Fast) 60” sec Rest 1x300 Tempo 30”-60” rest 400 Aerobic Pull 50 smooth/ 50 Low SC 3x200 Descend 1-3 on 20”-30” rest 3x100 Descend 1-3 on 15”-20” rest Warm Down 300 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSe...

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24:37

Hard Set for Triathletes

Swim Sets by the Pool ·

2024/09/30

Hard Set for Triathletes /4200Warm Up: 500 Choice 400 as 50 Drill / 50 Swim300 as 25 Fist drill/ 25 Fast / 25 ez 200 Build to Fast 100 IM Main Set 8x100** Odds Build as follow ** Evens All Out.#1 as 25 Fast/75 ez on 20” rest #3 as 50 Fast/50 ez on 25” rest #5 as 75 Fast/ 25 ez on 30” rest #7 all ez on 30” rest #2,4,6,8, all out Fast on 50-60” rest *Advance Swimmer 3x 300 Pull W/ band *Newer Swimmer 6x 150 Pull 8x 100 as Fol...

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21:58

70.3 Race Week Set

Swim Sets by the Pool ·

2024/09/23

70.3 Race Week Set/ 3600Warm Up500 Ez12x 25 in groups of 3 as no breath, ez, fly, 10-15 Sec Rest Main Set 1-3 Rounds5x100 Steady 10ish sec Rest 5x 50 Squeeze effort down 1-4 to Faster than Race Pace, #5 is EZ backstroke. 20ish sec rest Bonus set 1x 4x 75 pull w/ band (Pull= buoy + paddles)Warm down 250 ez w/ some back stroke. Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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25:53

Fast = Fast

Swim Sets by the Pool ·

2024/09/16

Fast = Fast, Distance 5200Warm up800 choice as 4x2008x50 1-4 6-84x25 no Breath/Ez8x75 Odds IM, evens FreeMainParachute* or No Equipment 2x Rounds 4x 12.5 Floating start to fast, swim remainder easy2X50 :30 sec rest 100 EasyFins, 2x Rounds8x25- :30 Odds -ez, evens-fast3 x 100 :20 sec Rest descend 1-3100 EzSwim 2 Rounds10x50 :10-15 sec Rest Descend 1-5, 6-10100 EzWarm Down 300 ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSets...

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25:30

Set for Beginner 70.3 Athlete

Swim Sets by the Pool ·

2024/09/09

Set for Beginner 70.3 Athlete / Distance: 2050Warm Up 300 Swim Choice 8x50 as 25 drill/ 25 swim (last 2 non Free)Tune Up Set 4x100 Steady on 10” sec rest (keep head still)Main Set 3x1x 50 Faster than 70.3 Race Pace 10” sec rest 1x 200 @ 70.3 race pace 20” sec rest Warm Down 200 EZ Mix in Backstroke or Breaststroke Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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18:15

Mostly Easy with a Little Bit of Spice

Swim Sets by the Pool ·

2024/09/02

Mostly Easy with a Little Bit of Spice/Distance: 3400 Warm Up 300 Swim Choice 4x100 Drill/Swim by 50 4x 50 Kick/ Swim by 254x25 Free DPS (distance per stroke) Main Set 300 Free 3x100 Free Descend 1-3 2x 50 Kick Build 200 Free 2x 100 free Second 50 Faster then First 4x50 kick Fast in middle of the pool 100 Free FAST! (BEST EFFORT) 6x50 kick Descend 1-3, 4-6 100 Easy Bonus: 8x50 Odds Build, Even easy Warm Dow...

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18:52

Is This the Perfect Set?

Swim Sets by the Pool ·

2024/08/26

Is This the Perfect Set? Distance 3600Warm Up 3x 200 Swim 6x50 Kick 4x100 Pull4x50 Choice 8x 25 as - ez/no Breath/ ez/ Fast 100 ez Main Set 116x 50 Rest = Double your time #1- ez #2- 200-500 Pace #3 - ez #4 - Best 100 pace *FAST!100 ez Main Set 2 (3x) Rounds 1&3 w/ Fins 50 kick4x25 Long Underwaters Cruise Swim Bonus Set 6x 25 2/Fast! / 1 Easy (Option 1-2 From Dive) Warm Down 300 ChoiceYoutube: http://www.youtube.com/@S...

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21:06

This Is How to Get Better at Swimming

Swim Sets by the Pool ·

2024/08/19

This Is How to Get Better at Swimming/Distance: 4700 Warm Up300 choice + 300 Mixed Stroke 4x 25 no breath or 1 breath 2x50 build Main Set 1: IMO = Solid(IMO without Free)/ Free = Easy 6x 25 IMO (IMO = Fly, Back, Breast) 6x50 kick IMO6x75 Middle 25 IMO6x100 as 50 IMO/ 50 Free Main Set 2: 6x the following 2x50 Easy + 100 IM50s = 25sec Rest 100 IM = Start at Comfortable interval - 5 sec each round. Descend the IM pace with the Interval. Main Set 3: 4x the ...

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22:59

Big Metz

Swim Sets by the Pool ·

2024/08/12

Big Metz /Distance: 5400 Warm Up400 Choice 6x 100 Odds 50 kick/ 50 swim Even drill/swim by 25 Main Set: 300010x 300 4 @ Base Interval of about 30 Sec rest 3 @ About 20 Sec Rest 2 @ About 10 sec Rest 1 @ just make the interval (FPSO)Main Set 2: 1000Pull 400-300-200-100 On 10-15 sec rest Cool Down400 choice Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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25:48

Tuesday Swim

Swim Sets by the Pool ·

2024/08/05

Tuesday Swim/4200Warm Up800 Choice10x50: 25 build to 90% / 25 EasyMain Set: 26006x150 on 2:15Odd: ½ Fast ½ Easy Open Turn 2 Breaths 50 Fast 75 AerobicEven: 75 Fast Open Turn 2 breaths 75 Aerobic400 Aerobic as 100 RA Paddle /100 LA Paddle/ 100 FR/ 100 Catch Up 4x150 Same as previous ...

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19:20

swIM-spiration

Swim Sets by the Pool ·

2024/07/29

swIM-spiration/Distance 2100Warm Up10 Min ChoiceMain Set: - 1800 Total4x100 I.M. 1-4 Descend4x50 Easy Choice2x 200 I.M. #2 Faster than #14x50 Easy Choice1x400 I.M. Faster than combined 200 IM times4x50 Easy ChoiceCool Down6X50Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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25:47

Stroke, Free, Kick Repeat

Swim Sets by the Pool ·

2024/07/22

Total distance - 3000 Warm Up (everything choice rest)300 Choice Swim 6x50 IMO - Drill/ Swim by 256x50 odds Kick Evens Swim free Main Set: 1600 Total4x50 Stroke or IMO 1x50 Free 1x100 kick Choice 1x50 easy 3x50 Stroke 2x50 Free 1x 100 kick choice 1x50 easy 2x50 Stroke 3x50 Free 1x100 kick choice 1x50 easy1x50 stroke 4x50 Free1x100 kick choice 1x50 Easy Cool Down 300 easy Youtube: http://www.youtube...

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19:45

Set for Advanced Swimmers

Swim Sets by the Pool ·

2024/07/15

Set for Advanced Swimmers: 4100 Total DistanceWarm Up500 Choice Swim 100 Paddles 300 mix 1 Arm 100 swim Pre Set 8x25 Variables :10 sec bonus Rest after #4(25 ½ Easy ½ Fast // 25 ½ Fast ½ Easy // 25 Easy// 25 Fast)Main Set: 2700 Total500 on :20 sec Rest (look at clock @400 take note of time) 5x100 odds on 1:20 even on 1:15400 *Faster than 500 pace* on :20 sec Rest (look at clock @300 take note of time)4x125 #1&4 on 1:45 #2&3 on 1:35300 *Faster t...

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26:16

Sprint 50s

Swim Sets by the Pool ·

2024/07/08

Sprint 50s: 2600 Total Distance Warm Up200 Swim 100 kick200 Pull + Paddles 100 swim Pre Set 4x50 Descend 1-4 Choice Rest Main Set: Everything on :30-:60 Sec Rest 4x50 Fast 90%1x50 easy 3x50 Fast 1x50 easy 2x50 Fast 1x50 easy 1x50 FTYTP (Faster Than You Think Possible) 1x50 easyMain Set 2: 4x 200 Pull + Paddles :30 sec Rest Just. Catch. Water. Cool Down 300 Easy Mix Strokes Youtube: http://ww...

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19:28

Lill Bit of Speed /3500

Swim Sets by the Pool ·

2024/07/01

Lill Bit of Speed /3500Warm Up: 300 swim2x100 Drill/Swim4x50 Kick4x25 Build Main Set 1: all on 15 sec rest ($bank$ rest on every 3rd) 6x 100 every 3rd Fast 1x50 easy9x50 Choice Stroke every 3rd Fast 1x50 easy 12x25 Choice Stroke every 3rd Fast 1x50 easyMain Set 2: 2x 2x 50 Swim Choice Moderate (Effort 7-8/10)4x25 Kick Moderate 2x50 FAST 4x25 Sprint kick *20-30 sec rest on everything* Cool Down 300 Choice Youtube: http://ww...

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32:12

Good Technique = Speed

Swim Sets by the Pool ·

2024/06/24

Good Technique = Speed / 5750Warm Up500 Choice 3x 200 kick (100 Free/100 non-Free)Main Set 1: 3x4x 50 Drill/ Swim 1x 150 4x 25 1x 100 IM Main Set 2: 5x 4x100 Descend on 20-30 rest * Even : 25 scull/75 swim * Odds: 50 catch up/ 50 swim Main Set 3: 4x 4x 50 Odds: Descend to 90% max effort 10-15 rest Even: 15m underwater backstroke/ free Cool Down 100 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @s...

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26:36

Threshold Set +

Swim Sets by the Pool ·

2024/06/17

Threshold Set: 4400 Warm Up300 Swim Choice 6x50 drill/swim by 254x50 DPS (Distance Per Stroke) Main Set 1: Repeat 2-4 times 4x100 Threshold :15 Sec Rest 1x100 Choice Easy Main Set 2: Repeat 2-4 times 4x 50 Fast (Rest = Double the time it took you to do the 50.) 100 Choice Easy Cool Down 400 Choice New swimmer start with just 2x of each main setMore advance swimmers 4x each main set. Youtube: http://www.youtube.com/@SwimSetsbythePool ...

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24:12

Solid Kick Set

Swim Sets by the Pool ·

2024/06/10

Solid Kick Set: 3100 Total Distance Warm Up300 Choice mix strokes 100 Choice Kick 4x50 IM Order Pre Set8x 25 Descend 1-4 & 5-8 on 10 sec rest Main Set: Total 20002x 200 kick Best Stroke 100 swim Recovery 4x100 kick Weakest Stroke100 swim Recovery 8x50 kick IM order by 50100 swim Recovery 16x 25 kick every 4th 25 Sprint 100 Swim Recovery Cool Down 300 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swims...

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23:48

Episode 1

Swim Sets by the Pool ·

2024/05/31

3300 Improved Set: Warm Up4x50 choice rest 400 swim mix in Backstroke and Breaststroke 4x 25 Variables as 25 ½ Easy ½ Fast // 25 ½ Fast ½ Easy // 25 Easy// 25 Fast Pre Set 4x 50 as 25 Fast 25 Easy 4x 50 IM Order Main Set 5x 200 Swim Smooth on 15-20 sec Rest 5x 200 Pull Smooth on 15-20 sec Rest Cool Down 4x50 Easy Practice a skill: Example -> Flip Turns Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swim...

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