Swim Sets by the Pool

Trusted set from Greg's old CoachTotal Distance 3400Warm Up 300 swim 200 kick 300 pull4x 50 as 25 Dolphin kick on Back 25 build free Main Set 3x on base interval 75 build 25 fast50 build 50 fast 25 ez 75 fast 100 fast 50 EZ Main Set part 2: 3x on base interval25 fly 75 free Or 100 IM 25 back 75 free or 100 IM25 breast 75 free or 100 IM Fun Bonus Set 4x 25 Odd FAST from dive evens easy Warm down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

Nate's Sprint Tri Set / Total 5200Warm 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: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

A Set for After your Big Race / Total Distance: 3600m Warm Up 200 swim200 Scull/ free by 25200  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/ paddles100 kick on back 100 Drill100 Swim Smooth no gear. Warm Down 400 as 200 kick 200 swim Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 @natefdot

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 Reverse IMO 10” sec restMain 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. Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 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 Instagram: @swimsetsbythepool @gharpzorz @natefdot

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” 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 2 as Flutter kick w/ Board Warm Down 6x50 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 4 Easy  (Chose Base Interval 15-20 ish seconds Rest) 4 Medium  base - :054 Hard  base - :10200 Easy Rest on next Top Warm Down 400 Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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. 1:1050 ez reset on next top 6x (75+ 50 on same interval) ex. :5050 ez reset on next top8x (50+ 25 on same interval) ex. :3550 ezWarm Down 200 Choice Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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

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

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 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

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 (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/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 swim Pre Set 2x 4x 25 hard kick 50 build to Fast Main Set 400 2x 2004x1008x50 12x 25 (every 3rd 25 Fast 90% of Max effort Warm Down 100 kick 100 swim choice Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 Free 6x75 Free Descend 1-3, 4-68x50 Choice 12x25 IMO (Sprint 1 of Each Stroke the rest Easy) Warm Down 200 Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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

Typed up set coming soon. Check back in 24 Hours.Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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

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, alternate sides by 254 underwater recovery (aka long dog drill)4 build to Fast finish 4 butterfly Bonus set 4-6x 150 Pull Descend down to 80-85% Warm Down 200+Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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) Main 3 20x 25 Fly (Do butterfly until you can't Then switch to free) (On one side of the pool do 5 push ups on the other side do 5 squats) Warm Down 300 ez Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 @gharpzorz @natefdot

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/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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

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 Instagram: @swimsetsbythepool @gharpzorz @natefdot

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

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 15-20 rest -  4 DK 6x 50 on 10-15 rest - 25 Build/ 10m fast/ez - Fast Walls 100 Cruise on 15-20 rest -  4 DK 2x 50 on 20 rest - 25 fast/ 25 ez200 Cruise on 15-20 rest -  4 DK 4x 50 on 10-15 rest- descend 1-4300 Cruise on 15-20 rest -  4 DK 6x 50 on 10 rest - solid average 90% effort Bonus Set 1x (for more distance) 6x 150 on 10-15 rest - w/ Fins 3 DK as Free/stroke/free then Stroke/free/stroke Warm Down: 6x 50 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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: @swimsetsbythepool @gharpzorz @natefdot

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 rounds Free on :60 rest 100 Odd rounds Backstroke / Even rounds Free on :30 Rest 100 kick Start on Next Top. Warm Down: 100Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 @ 4:00/4:201x500 @ 4:50/5:15 Warm Down 6x50 Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 oxygen.)Youtube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

 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/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 Follows ** Odds Build as follow** Even 50 Get out speed/ 50 Tri race pace #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, as 50 get out speed/ 50 Tri race pace on 50-60” rest Warm Down :200+ choiceYoutube: http://www.youtube.com/@SwimSetsbythePoolPatreon: Patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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

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/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 Down 200 EZ Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 following 150 Pull Aerobic 10-20sec rest +100 Kick 10-20sec restCool Down: 200 choice Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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

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 150s400 Aerobic 100 RA Paddle /100 LA Paddle/ 100 FR/ 100 Catch Up2x 150 Same as as previous 150sWarm Down 300 ChoiceYoutube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

 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

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.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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 than 400 pace* on 20 sec Rest 2x 250 on 3:15Cool Down 200 easy Youtube: http://www.youtube.com/@SwimSetsbythePool Instagram: @swimsetsbythepool @gharpzorz @natefdot

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

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

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: @swimsetsbythepool @gharpzorz @natefdot

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 Instagram: @swimsetsbythepool @gharpzorz @natefdot