Sample Swim Sets

These sets are courtesy of a small masters group at University of Incarnate Word in San Antonio, TX.

W/U 600
Pull 2x300 @ 4'30 descend
Swim 3x200 @3' 10 neg split
Kick 6x100 @ 2'10
Swim 12x50@ 1 switchers
Cool 200. Total 3200 scm

W/U 600
Three times through- no breaks
2 x 100 kick @ 2'10
2x 200 swim or pull @ 3'20/3'10/3'
4x 50 H/E/E/H @ 1
Cool 200
3200 LCM

W/u 600 Preset 4x {3 x 50 @ 10 sr 25k/25d, 25d/25s 25s/25k
Main set 6x 150 @ 2'15 pace swim or pull
5 x100 @ 1'45-these should be much faster with a major negative split
4x 50 @ 1'15 very fast
Kick 6 x100 @ 2'20

WU 600
Preset 3 x 100 @ 1’50”
Preset 4 x 50 @ 1
Set 3 x thru
300 pace @ 5
3 x 100 choice @ 1’50
Kick 6 x 50 @ 1
Total 3200

W/U 800 Preset: 3 x {3x50 @ 50 1>3
3 x 200 @ 3 make it 60sr
3 x 150 @ 3' a little bit faster now... 60 sr
3 x 100 @ 3'
200 pace or better 60 sr
3 x 50 @ 3 afayc
Set- 18 x 50 @ 1; by 50 -Kick/Drill/2 breaths
Cool 200 3850 LCM

W/U 800 Preset 16 x 50 @ 1’ every 4th kick
Set: 3 times thru- 3 x100 choice @ 1: 50 big descend 1>3
2 minutes rest 200 broken 10 at the 50s
400 25 kick/25 swim total 3100m.

WU 600
Preset 200 @ 3'15 free
100 @ 2'15 kick
50 non free
Set #1 of each is swim, # 2 is pull. Nothing crazy, just pace it out. If you're feeling good you can neg split
2 x 400 @ 6
2 x 300 @ 4'30
2 x 200 @ 3
2 x 100 @ 1'30
Kick 5 x 100 @ 1'50 try to neg split
WD 200
Total 3650

WU 600
Preset 2 x 150 @ 2’30 middle 50 non free
Set 6 x 100 swim @ 1’30 pace
2 x 200 pull @ 3 neg split
4 x 100 swim @ 1’20 pace
2 x 200 pull @ 3 neg split
2 x 100 swim @ 1’15 pace
2 x 200 pull @ 3 neg split
100 fast
WD 100
Total 3500

WU 600
Preset 6 x 75 k/d/s by 25 @ 1’15
Set 3 x 300 @ 4 pull BIG desc 1-3
3 x 200 @ 3 swim Big desc 1-3
3 x 100 @ 1’45 non free BIG desc 1-3
Kick set 2 times thru
100 @ 2
2 x 50 @ 1’10 faster
4 x 25 @ 40 odds fast, evens EZ
Total 3450

W/U 600
Preset 4 x 100 +/- fins at 15 sr 25 k/50d/25 s; mix it up
Preset 8 x 50 @ 1'; 25 NB/25 perfect
Set 12 x 100 free @ 1'45 pace 50 fast @1' non free
Kick two time through
100 @ 2'15 2 x 50 @ 1'15 faster 4 x 25 @ 45 odds very fast evens ez
Cool 200 4k LCM

800 w/u choice
Minimal breaks for equipment only:
4 x 150, 2:45, 50K/100S
4 x 125 (or 100), 2min, P, 3 breaths/length
4 x 100, 2min, IM, descend
4 x 75, 1:30, K
4 x 50, 1min, shooters w/ fins
4 x 25, 1min, blocks (ez back)
100ez
=3100

W/U 800 (2-2-2-2)
Preset 5 x 100 @ 2'05 25k/50s/25k
Main Set 7 x 200 1-3 swim neg split @ 3'10 4-6 pull descend @ 3' 2 minutes rest 200 afayc
Kick 6 times 100 @ 2'10 50 very fast @ 1'10
Cool 200 Total 3800 lcm

WU 600
Preset 9 x 50 @ 50 2ez 1 build
Set 3 x 300 swim @ 4'30 100 pace, 200 neg split
3 x 200 pull @ 3 neg split
3 x 100 non free @ 1'45
Set 9 x 50 @ 50 or 55 or 1' go the fastest interval you can hold.
#1,4,7 are 25 free / 25 fly
#2,5,8 are 25 fly/ 25 free
#3,6,9 are all fly
WD 200

WU 600
Preset 3 x 100 @ 1’40
2 x 100 @ 1’30
Set no breaks:
200 kick @ 4
5 x 100 swim or pull @ 1’30
200 kick @ 4
5 x 100 non free or IM @ 1’45
Set 10 x 100
1-5 @ 1’30 holding between 1’10 -1’15
6-10 @ 1’45 holding under 1’10
WD 200
Total 3700