Swim sets
Here is a list of some swim sets that you may use for doing an extra set on your own. Remember: pay extra close attention to what your body is telling you. Use these as maintenance swims, not strength builders. When swimming without a coach do not push yourself and never do breath training alone.
1500
10 x 25 Warm up
Alternate Free, Back, Breast
300 Kick/swim
4 x {25 kick/50 choice}
Main
4 x 125 @ 2:20
4 x 75 @ 1:15
4 x 25 @ :30
Cool down
50 choice
2200
10 x 50 Warm up
5 Free/Back
5 Breast/Free
500 Kick/swim
4 x { 25 kick/100
Free/Back/Breast/ Free}
IM set
4 x { 2 x 75 @ 1:20 IM
order
6 x 25 @ 1:00 very fast with lots of rest}
2300
200 ez Warm up
8 x 25 Kick fast IMO
8 x 25 Drill IMO
Main
6 x 100 o=Stk/Fr @ 2:00
e=Fr @ 1:55
8 x 25 Fr @:30
3x150 Stk/Fr/Stk @3:00
8 x 25 Fr @:30
250 2IM+50fr <4:15
1750
20 x 25 Warm up
2 x {. 4 Free
3 Back
2 Breast
1 Fly}
300 Kick/swim
4 x {25 kick/50 choice}
Main
2 x 150 75 build/75
hold@ 2:45
3 x 100 neg split @ 1:55
6 x 50 O ez/E fast @ :55
Cool down
50 choice
2200
12 x 50 Warm up
4 Free/Back
4 Back/Breast
4 Breast/Free
4 x 25 Kick sprints
Main
4x100 @ 2:00
4x50 @ :45
3x100 @ 1:55
3x50 @ :55
2x100 @ 1:50
2x50 @ 1:05
100 @ 1:45
50 < :40 All out!
2400 (long)
300 Warm up
Main
500 @ 9:00 e/f
400 @ 8:00 e/e/e/f
300 @ 6:00 e/f/f
400 @ 7:50 e/e/f/f
500 < 8:20 fast
2000
8 x 50 Warm up
4 Free/Back
4 Breast/Free
400 Kick/swim
2 x { 25 kick/75
Free/Back/Breast
75 Free/Back/ Breast/25 kick}
Main
4 x { 4 x 75
Rd 1: all smooth
@ 1:30
Rd 2: 50 smooth/
25 strong
@ 1:25
Rd 3: 50 strong/
25 smooth
@ 1:20
Rd 4: all strong
@ 1:15
2250
10 x 25 Warm up
Alt Fr/Bk/Br
400 Kick/swim
50k/50s
Main
2x100 build
5x50 fast
3x150 100 strong/50 smooth
6x50 fast
2x200 strong
2600
4 x 100 Warm up
400 Kick/swim
4 x {50 kick/50 choice}
Ladder
4 x 50 @ :50
4 x 100 @ 1:45
4 x 150 @ 2:45
4 x 100 @ 1:50
4 x 50 @ :55