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.
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Top 10 Swim Sets by the Pool Episodes
Goodpods has curated a list of the 10 best Swim Sets by the Pool episodes, ranked by the number of listens and likes each episode have garnered from our listeners. If you are listening to Swim Sets by the Pool for the first time, there's no better place to start than with one of these standout episodes. If you are a fan of the show, vote for your favorite Swim Sets by the Pool episode by adding your comments to the episode page.
Is This the Perfect Set?
Swim Sets by the Pool
08/26/24 • 18 min
Is This the Perfect Set? Distance 3600
Warm Up
3x 200 Swim
6x50 Kick
4x100 Pull
4x50 Choice
8x 25 as - ez/no Breath/ ez/ Fast
100 ez
Main Set 1
16x 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 kick
4x25 Long Underwaters Cruise Swim
Bonus Set
6x 25 2/Fast! / 1 Easy (Option 1-2 From Dive)
Warm Down
300 Choice
Youtube: http://www.youtube.com/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
Threshold Set +
Swim Sets by the Pool
06/17/24 • 26 min
Threshold Set: 4400
Warm Up
300 Swim Choice
6x50 drill/swim by 25
4x50 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 set
More advance swimmers 4x each main set.
Youtube: http://www.youtube.com/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
Pro Triathlete Ari Klau to Front Pack
Swim Sets by the Pool
03/17/25 • 19 min
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
Youtube: http://www.youtube.com/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
A Good Ironman Swim Set
Swim Sets by the Pool
02/24/25 • 22 min
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:
@swimsetsbythepool
@gharpzorz
@natefdot
Will Copying Sam Laidlow’s Set Make You Faster?... NO.
Swim Sets by the Pool
03/10/25 • 22 min
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
swIM-spiration
Swim Sets by the Pool
07/29/24 • 19 min
swIM-spiration/Distance 2100
Warm Up
10 Min Choice
Main Set: - 1800 Total
4x100 I.M. 1-4 Descend
4x50 Easy Choice
2x 200 I.M. #2 Faster than #1
4x50 Easy Choice
1x400 I.M. Faster than combined 200 IM times
4x50 Easy Choice
Cool Down
6X50
Youtube: http://www.youtube.com/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
Lill Bit of Speed /3500
Swim Sets by the Pool
07/01/24 • 19 min
Lill Bit of Speed /3500
Warm Up:
300 swim
2x100 Drill/Swim
4x50 Kick
4x25 Build
Main Set 1: all on 15 sec rest ($bank$ rest on every 3rd)
6x 100 every 3rd Fast
1x50 easy
9x50 Choice Stroke every 3rd Fast
1x50 easy
12x25 Choice Stroke every 3rd Fast
1x50 easy
Main 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
Breath Control + Leon Marchand Swimspiration
Swim Sets by the Pool
10/14/24 • 20 min
Breath Control + Leon Marchand Swimspiration / 5000
Warm Up
400 Mix Stroke
4x100 Pull
4x100 IM
Main:
4x (150 Breath 3/5/7 by 50 + 50 descend number of breaths as 5/4/3/2 each round)
1x 100 Kick
4x200 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 25
1x100 kick
4x200 w fins Odds IM/ evens Free, 15m (or half way) Underwater off each wall
1x 100 Kick
Warm Down
200 (Float on back and get all the oxygen.)
Youtube: http://www.youtube.com/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
I Only Swim Freestyle
Swim Sets by the Pool
10/07/24 • 19 min
I Only Swim Freestyle/4500
Warm Up
500 choice mix strokes
400 as 50 drill/ 50 swim
Main 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/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
Triathletes Do Too Much Threshold
Swim Sets by the Pool
04/07/25 • 21 min
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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FAQ
How many episodes does Swim Sets by the Pool have?
Swim Sets by the Pool currently has 45 episodes available.
What topics does Swim Sets by the Pool cover?
The podcast is about Health & Fitness, Swimming, Fitness, Podcasts and Workout.
What is the most popular episode on Swim Sets by the Pool?
The episode title 'Should you Always Include Speed Work?' is the most popular.
What is the average episode length on Swim Sets by the Pool?
The average episode length on Swim Sets by the Pool is 22 minutes.
How often are episodes of Swim Sets by the Pool released?
Episodes of Swim Sets by the Pool are typically released every 7 days.
When was the first episode of Swim Sets by the Pool?
The first episode of Swim Sets by the Pool was released on May 31, 2024.
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