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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

20:09

A Master's Set That Takes No Prisoners

Swim Sets by the Pool ·

2025/12/08

A Master's Set That Takes No Prisoners- 3200 Warm up 4x 100 @ B+15 o) Catch up e) Fist 200 @ B+1:00 Kick w/ Fins 4x 75 @ B+20 as 25 Sidekick / 50 DPS 4 Rounds 50 @ B+15 as 15 Fast/35 Ez100@ B+10 BuildsMain Set 4x Goal = Hold Same Time on First 3 100 @ B-10 100 @ B+10 100 @ B 100 Ez @ 2:30 Warm Down Choice 100-200 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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22:19

A Smart Swim Set for Coming Back from Injury

Swim Sets by the Pool ·

2025/12/01

2600 Warm Up 300 swim with fins 4x 75 kick with fins 6x 50 hold paddles on top 3x 100 done as 25 fast/ 75 easy Main Set 12x 100's off an interval that gives ~:30 sec rest done as: 1 tempo/ 1 race effort, 1 easy recovery 200 choice warm down Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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18:01

The Hungry Swimmer’s Thanksgiving Tune-Up

Swim Sets by the Pool ·

2025/11/24

The Hungry Swimmer’s Thanksgiving Tune-Up 2600-3200 Warm Up 500 Choice Pre Set (Veggies) Options* Option 1- Green beans: 6x [1x50 Moderate kick 2x25 Sprint kick] Option 2- Sweet Potatoes: 6x [1x75 moderate pull 2x25 Fast Swim] Option 3- Roasted Veggies: 8x 100 Odds Free, Evens IM Main Set (Meat) Options* Option 1- White Meat: 8x 200 [alternating fast 50. (1-4/ 5-8 1st 50 fast rest easy, 2nd 50 fast the rest easy, 3rd 50 fast the rest easy, 4th 50 fast the rest easy.)] Option 2 - D...

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42:37

First Time Triathletes: How to Structure Your Swim...

Swim Sets by the Pool ·

2025/11/17

Warm up Race Distance ( 750) Pre-set 10X50 on Solid Interval Main Set 10X100 with 15 sec Rest Warm down 25-100 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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25:58

Swim Set from Africa, Too Hard for the average Swimmer

Swim Sets by the Pool ·

2025/11/10

Swim Set from Africa - 5200 Warm Up 400 Mix Stroke W/ Fins 2x ( 3x50 Free) 1 x 50 Free FAST 300 as 3x100 RIMO 4x 50 as 25 MAX Kick/ 25 easy kick Fly Set 4x ( 10x25) as No Fins ( Hypoxic 2) With Fins ( Hypoxic 2) No Fins (Hypoxic 4) With Fins ( Hypoxic 4) Main Set 6x 200 IM 4x50 Free Cool Down 8x50 as 25 UW/ 25 Double Arm Back Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool ...

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36:51

A Swim Set to Build Stronger Teams

Swim Sets by the Pool ·

2025/11/03

A Swim Set to Build Stronger Teams Warm Up 200 Choice 200 Social Kick 3x 8x75 ( 1-4 Back Breast Drill, 5-8 Free Descend @1:10 4x50 Kick 0:50 12x50 as Fins on 25 underwater 25 easy 8x25 Variables Pre-set 8x50 Free descend 1-4, 5-8 @1:00 Main Set 0102!!! 10x100 @ 6:00 (1 or 2) 20 x 100 @ 3:00 ( 0s) Cool Down 400 - 600 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instag...

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25:36

Pace Smarter, Not Harder: A Better Way to Train in...

Swim Sets by the Pool ·

2025/10/27

Pace Smarter, Not Harder: A Better Way to Train in the Pool - 4250m Warm Up 400-600 Choice 4x 50 drill 50 as 25 drill/ 25 swim 50 DPS (distance per stroke) Tune up 300 kick w/ fins(150 steady/150 fast/easy by 25) 3x 150 Pull breath 3,5,7 on comfortable interval 4x 50 on 60” Fast/easy, easy/fast, easy, Fast Main Set 1x 150 Easy on Base interval 3x 150 on Solid on a low rest interval. (i.e. 2:00) 2x 150 easy on base interval 2x 150 Fast on even lo...

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21:24

The Most Functional Swim Set You’re Not Doing

Swim Sets by the Pool ·

2025/10/20

The Most Functional Swim Set You’re Not Doing / 3200 10 Minute Choice Warm Up PreSet 300 Choice Equipement @ B+30 8X25 - Br 5 2x 4X50 @B 2X100 @ B+20 - Fast kick/Smooth Swim Main Set 3x 5X100 W/ 1:00 Rest between Rounds R1 @ B+10 Desc 1-3,4,Ez 5 Fast R2 @ B R3 @ B +20 - Best Average Cool Down 200 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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40:06

Fast. Fun. Brutal.

Swim Sets by the Pool ·

2025/10/13

Meet Warm Up 6X75 RACE PACE From Block @ 11:00 Full Cool Down https://www.instagram.com/maddy__sims/ Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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25:29

A Set to Swim Faster

Swim Sets by the Pool ·

2025/10/06

Warm up w/ fins 10x100 as 4 easy 3 smooth 3 strong. Start on base interval +5” then take 5” off each set. Tune up 12x 75 as 25 swim 25 kick 25 swim (buoy optional) 8x 50 descend 1-4, 6-8 Main Set 60x 25 as 5x [ 3 ez 1 Fast, 2 ez 2 Fast, 1 ez 3 Fast] Example interval, :20, :30, :40) Bonus Set 3x 100 All FAST (From push, dive, running dive) Cool Down 8x 75 w/ fins Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon...

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39:05

The Sport of Swimming is Changing

Swim Sets by the Pool ·

2025/09/29

The Sport of Swimming is Changing - 4k Choice Warm up 1- 1.5k Main Set (2x) 75 Block/Roll Out Speed 50 Pace 50 Make 50 RACE 4x50 Active Recovery 50 Block/Roll Out Speed 75 Pace 50 Make 50 RACE 4x 50 Active Recovery 75 Block/Roll Out Speed 75 Pace 4 x25 FAST 4x50 Active Recovery Warm Down - 200 Follow Dan: @danmarel + @coachmarella Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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37:16

A Swim Set For Everyone

Swim Sets by the Pool ·

2025/09/22

A Swim Set For Evveryone - 3200 Warm Up 1200 Main 3x 200 Strong ( Base +10) 4x50 Cruise (Base +5) Active Recovery 100 Fast on Base 100 Easy Cool Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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26:13

D1 Swimmer Does 70.3

Swim Sets by the Pool ·

2025/09/15

Pre Set DrylandActivation Down Dog to Seal Stretch 10 Reps 10 Scap Push Ups 20 Second bar hang overhand grip 20 Second Bar hang underhand grip 10 Ground Squats Warm up 200 Choice 200 IM 25 Stroke/ @5 Free Fly can be drill 12X50 as 25 Underwater 25 easy (fins on) 8 x50 Free Descend 1-4, 5-8 @ 1:00 Main set 8x200 Choice interval Cool Down 200 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepoo...

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37:44

The Sprint Revolution

Swim Sets by the Pool ·

2025/09/15

The Sprint Revolution- 2200 Warm up 400 easy 200 Kick 200 IM/Drill 4x25 Variables Main Set 2x As Fast As Possible 10x25 ( Round 1 @30, Round 2 @ 45) 2x (4 fast 1 Easy)Warm down 200 ez Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot

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22:29

Dryland Activation and Pull Set for Recovery

Swim Sets by the Pool ·

2025/09/01

Kyle Swim Faster than Pros at 70.3 Santa Cruz/ 3000 Pre Set Activation (Dryland) Down Dog to Seal Stretch 10 Reps 10 Scap Push Ups 20 Second bar hang overhand grip 20 Second Bar hang underhand grip 10 Ground Squats Warm up 200 Choice 8 x50 Free Descend 1-4, 4-8 @50 Pre Set 16 x 25 underwater with Fins as 8x25 on 15 sec rest4x25 on 10 sec rest4x25 on 5 sec rest3x100 Free 20 sec Rest Main Set 2x ( pulling) 6x100 with 20 sec rest first round 10 sec second roun...

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20:41

Don’t Be a Lap Swimmer

Swim Sets by the Pool ·

2025/08/25

Don’t Be a Lap Swimmer/ 3400 Warm up 400 Choice 4x50 drill/swim 1x100 kick Main Set (start at base interval that give 10 sec rest per 100, then add 5 secs to base interval as you go down) 1x500 (check time at 400) 1x400 (faster than 400 Split, check 300 split) 2x 300 ( faster than 300 split) 3x200 (a little bit faster) 4x100 Best average Cool Down 200+ Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsby...

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22:16

KILLER Set from Marc the Shark

Swim Sets by the Pool ·

2025/08/18

Warm Up 400 Choice 300 Pull, Only Buoy 2X100 IM 100 Kick Pre set 3x100 Desc 4x50 Blast 3,5,7,9 Strokes 100 Buoy at ankles Main Set 15x 10 Threshold Pull Set 2x ( 1st with paddles 2nd time only Buoy) 200 Pull 200 Pull 100 Pull Cool Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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19:32

AI Wrote My Swim Workout

Swim Sets by the Pool ·

2025/08/11

Warm Up 400 Swim mixed Stroke 4x100 Drill/ Swim (catch-up, zipper, fingertip drag, fist swim) 8x25 Variables ( Easy to fast, Fast to easy, Easy, Fast) 100 kick w/ board (mix dolphin/flutter) Mainset 3x-4x 2x50 Fast 2x 100 Strong 200 Smooth Pull Set 5x200 Pull + Paddles breathing every 2,3,5,7 by 50 Cool Down 200 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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23:11

A Bad Set from a Pro Triathlete

Swim Sets by the Pool ·

2025/08/04

Use code SWIMSETS10 to get 10% off your custom mix at Blank's Sports Nutrition https://blankssportsnutrition.com/ A Bad Set from a Pro Triathlete. Total Dist: 4100 Warm Up 1000 SKIPS (Swim, Kick, IM, Pull, Swim) Pre set 10x 25 Fast 75 Smooth Choice Main set 10x 100 as 3x100 Snorkle 3x100 Low breath count 3,5,7 breaths, 4x 100 Descend to Fast Bonus Set 2-3x 100 Hard 2x50 Faster 100 ez. Cool Down 200 Youtube: http://www.youtube.com/@SwimSe...

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26:58

Can Nate Make Front Pack in a Pro 70.3?

Swim Sets by the Pool ·

2025/07/28

Use code SWIMSETS10 to get 10% off your custom mix at Blank's Sports Nutrition https://blankssportsnutrition.com/ Total Distance: 5400m WU 600 mixed Strokes 3x 100 25 drill 25 Steady 50 easy 2x 100 IM 100 Kick Main Set 2x 5x200 Swim Smooth on 2:50 5x 100 Pull + Paddles Strong on 1:30 4x 50 25 Sprint 25 Back on 1:00 Pull Set 3x 200 Pull Easy on 3:00 Cool Down 100 kick 100 swim Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon:...

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