A Good Ironman Swim Set
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
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
Previous Episode
You Don’t Have to be Strong to be a Fast Swimmer
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
Next Episode
Swim Faster Freestyle by Adding These Tips
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/@SwimSetsbythePool
Instagram:
@swimsetsbythepool
@gharpzorz
@natefdot
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