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© 2026 Swim Sets by the Pool
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You want to get better at swimming. We love talking about it. Here are some practical tips, tricks and free workouts.
96 Episodes
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Warm Up 1 x 300 [200 Loosen + 100 Social Kick] @ 8:00 Aerobic Kick Set on Back w/ Fins 1 x 200 'Mod' [75 FR K + 25 FL K] @ 2:40 2 x 150 'Mod-Hard' [50 FR K + 25 FL K] @ 2:00 3 x 100 'Hard' [25 FR K + 25 FL K] @ 1:20 Drill Progression Set 4 x 50 [2 x 50's as Drill 1 + Drill 2 | 2 x 50's as Drill + Sw] @ 1:00 Aerobic Free-Fly Set w/ Stroke Count Focus 12 x 25 as 5 Strong FL @ :25 1 Perfect FR @ :35 3 x 200 @ 2:35 [1 - Smooth FR 2 - 25 Strong FL / 25 Smooth FR 3 - 50 Strong FL ...
0:00 - Intro 0:15 - special guest University of Santa barbara Swim Coach 0:55 - Historic record beaten 1:50 - Swim Coaching is Changing 2:18- Meet Matt Harder 4:27 - Pre- Season Swim at UCSB 5:15 - East Coast vs. West Coast Swim Vibes 8:47 - Quick Tip: Focus on Body Position in Swimming 12:20 - Breakdown this new 50 freestyle swim record by Cameron McEvoy 13:50 - Different Racing strokes 18:50 - How kicking impacts sprinting in a swim 20:45 How to train kicking in a swim 23:...
Warm up 300 Swim 200 Pull 200 Kick Main Set 200 Swim steady 3x 300 @4:45 2x200 @3:10 100 Ez Back Warm Down 300 Ez 200 Ez Ez Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot
Pleasanton Seahawks Test Set - 7500 Warm up 400 Swim@ 6:00 300 Pull w/ buoy + paddles @4:30 300 Kick w/ board @5:00 4x50 drill choice @1:00 4x50 build (1-4) @1:30 6x100 swim descend 1-3,4-6 @1:30 4x75 kick descend 1-4 @1:30 4x100 pull w/ paddles descend 1-4 @1:30 8x 50 swim (25 fast/ 25 easy) @1:00 4x50 build to race pace @1:00 Main Set 13x300s descend 1-4, 1 ez, 1-3, 1 ez,1-2, 1 ez, and 1 fast. Warm Down Choice but at least 300 Youtube: http://www.youtube.com/@SwimSetsby...
In this special episode we’re breaking down Kyle's first draft legal triathlon race . Whether you’re a triathlete, masters swimmer, or just swimming for fitness, this episode will allow you to peek inside the world of triathlon. Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot
Negative Split the Distance: How to Swim Fast Without Forcing It 4400 The longer distances ( 600/600 400/400, 200/200) , rep 2 faster than rep 1. The ending 200s descend 1-4 to fast, including last 200 of the set. Warm Up: Choice 1k Main Set 1x800 (600, :05 rest,200*) @10:00 1x600 (^faster than) @ 8:00 1x600 (400, :05 rest,200*) @8:00 1x400 (^faster than) @ 6:00 1x400 (200, :05 rest,200*) @6:00 1x200 (^faster than) @ 3:00 ^ = Rep 2 faster than Rep 1 *= descend 1-4 to FA...
Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot
3200 Warm up 300 Choice Equipment @ B+45 4x 100 with Paddles@ B+10 - Rolling 25 Strong 3x 2x50 @ B+15 - 15 Fast 1x100 @ B+15 - 50 IM/ 50 Free 2x50 @ B Main Set 5x100 @ B+10, Desc 1-3, Hold 4-5 Extra : 30 Rest 3x 200 @ B +30 - Best Average Extra 1:00 Rest 5x100 @ B+10, Desc 1-2, Hold 3-5 Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot
Warm Up 3x 50 FS int:55 + 50 BK int 1:05 2x 100 FS int 1:35 + 100 BK drill-swim int 1:55 200 FS int 3:00 2x 50 BR pull with FS kick int :60 Tune Up Set 3x 15 m Sprint from a Push+ 35m easy int:30 200 im Vertical Kick 4x (15 Sec kick + 15 Sec Rest) 4x (10 Sec kick + 10 Sec Rest) 4x (5 Sec kick + 5 Sec Rest) 2x (25 m from a start at 100 pace +25 Easy) int 1:10 2x (20 m from a start at 100 pace +30 Easy) int 1:10 Main Set 4x (3x 100 FS int 1:25 + 1...
Ancient Swim Set: Total 3300 Warm Up 300 swim 6x 125 as 25 scull 75 drill 25 swim 50 easy Main Set 3x 2x 75 as 50 kick 25 swim 4x 25 Variables (build to fast, Fast to easy, all Easy, all Fast) 3x 100 Descend 1-3 to strong pace. 50 easy Kick Set 10x 50 kick (Evens back Dolfin, Odds Choice) Cool Down 100 easy Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimse...
Easy Aerobic Swim Set 4000 Warm up 200 Swim (mix free/back, easy) 200 Pull (Long Strokes,Relaxed Breathing) 200 Freestyle ( Build last 50) Pre Set 12x50 Kick @ 1:00 as Odd Kick With Board Even Kick on Back or streamline Focus on steady Aerobic kick Main set 4x500 Freestyle with 20-30 Sec Rest Smooth Strong Aerobic pace ( 70-75%) Goal: Even Splits Pull Set 5x100 Pull Focus on catch, DPS, Posture Cool Down 100 Easy Swim 100 Easy kick 100 Easy Ch...
elcome to Swim Sets By the Pool If you're looking for swimming tips, technique advice, and free swim workouts, you're in the right place. In this video, we’re talking about where swim speed comes from and how to swim faster. Swimming is hard and we love it. With consistency, good technique, and a bit of variety, you’ll get better and you might come to love it as well. Subscribe for more swim workouts, drills, and tips every week! 🏊♂️💪 We hope you enjoy this special episode. You...
Trash to Swim Training Gold - Total Distance 3750 Warm Up 300 Swim 200 as (50k 50 drill 50k 50 drill) 200 as (50 drill 50 swim 50 drill 50 swim) Pre Set 4x 100 DPS (take 1 stroke off each 100) 150 build 50 ez 50 Fast Main Set 2x 3x100 Descend 300 at pace of Last 100 150 as (50 Swim 50 kick 50 Swim) 150 as (50 kick 50 swim 50 kick) Bonus Set 16x 25 as Odd Smooth Evens Fast Cool Down 200 Youtube: http://www.you...
Build Race-Day Swim Speed - 3k Set Warm Up 400 Easy 300 Drill 100 IM 800 pull buoy + paddle 15m fast off each wall 200 easy Main Set (2x) 4x50 on 1:30 from dive 200 Race Pace 100 Easy Warm Down 200 Easy Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot
The 100 x100 Swim Set of Legends - 10k Warm up 10 Min of Choice Main Set (Pick the Hardest Interval Possible) 100x100 ( if you miss, skip a 100 and go onto next one). Warm Down Save it for next year, Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsbythepool @Kyle.brill @natefdot
Total Distance 2650 Warm Up 200 Swim 8x 50 as 25 drill 25 Swim Odds Fist Drill Evens 3 right/ 3 left 6x 50 descend 1-3,4-6 Main Set 75 Strong 25 easy 125 strong 75 Easy 175 strong 125 easy 225 strong 175 easy 1 min rest 250 Fast 1 min Rest 150 Fast 1 min Rest 50 Fast Warm Down 300 choice Youtube: http://www.youtube.com/@SwimSetsbythePool Patreon: patreon.com/SwimSetsbythePool Instagram: @swimsetsby...
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
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
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...
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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