**UPDATED 25/02/17**
These ~2.5km sets are ideal if you are training for the 2.5km individual swimathon. Even if you aren’t they are good bases for any training especially if you are normally just a “plodder”.
We have a page for 3k sets in a 30m pool. If you are training in a 25m pool then you can do these sets and they will then come to 2500m. Check them out here: 3K / 30m
Also see 3k sets (come on it is only an extra 500m.. you can do it!)
and maybe even 4k?!
or 5+k set?
Set 1
Warm up:
4*100m. 1L free, 1L pull, 1L catchup,1L kick. 20 Seconds rest between each 100m
200m Alternating even lengths breathing every 2, odd lengths breathing every 3.
——-
Take 20 seconds rest between each interval and swim all at 75% (apart from where says otherwise). The first 50m should be the same as the last one.
25m
50m
75m
100m
125m
150m
10*50m @ 80%. 30 seconds rest between each 50m.
150m
125m
100m
75m
50m
25m
—
Swim down: 250m easy free/backstroke. Thinking about perfect stroke.
Total distance: 2400m
Set 2
Warm up:
100m free
75m pull
50m clenched fist up,full stroke back
25m kick
X 2
8*25m build. Start off length slow and then build to sprint by end of length.
—-
400m @ 70%
2*200m 30 seconds rest between @ 75%
4*100m 20 seconds rest between @ 80%
8*50m 15 seconds rest between @ 85%
—–
swim down: 200m easy
Total distance: 2500m
SET 3
200m free
200m fingertrail
200m alternating clenching fists up and fingers wide on down
100m doggy paddle
Main set:
5*400m with 1 min rest between interval
1) @ EASY thinking about good technique
2) @ MODERATE increase enough whilst maintaining technique
3) @ HARD full out..GO FOR IT
4) @ MODERATE. Maintain technique whilst fatiguing
5) @ EASY concentrating on technique
Swim down: 200m.. anything BUT front crawl.
Total: 2900m
SET 4
100m free
100m drill of choice
100m pull
100m kick
8*25 build (start length off slow but by end of length you are sprinting) with 20 seconds rest between each length.
Main set:
5*100m @ 75% 20 Seconds rest (SR)
100m easy
5*100m @ 75% 15 SR
100m easy
5*100m @ 75% 10 SR
Swim down: 200m easy. Thinking about technique.
Total: 2500m
SET 5
This set is in lengths. Depending on pool length this set can range from 2350m (25m pool) and 4700m (50m)
14L SWIM WARMUP
10L DRILL (pausing at end of each length if needed)
6L alternating 1L kick 1L pull
—
10L HARD UP, EASY BACK
10L PULL @ STEADY (75%)
10L 2 HARD, 1 KICK, 1 EASY, 2H, 1 KICK, 1 EASY, 2 HARD
5*2L 10SR 1 60%,2 70% 3 75% 4 80%, 5 85%
10L NEGATIVE SPLIT, SO 2ND 5 FASTER THAN 1ST 5 LENGTHS
10L 2E, 2M, 2H, 2E, 2M
—-
4L SWIM DOWN
Total:
25m -> 2350m
30m -> 2820m
33.3m -> 3130m
50m -> 4700m
SET 6
| 200 | swim |
| 100 | pull |
| 100 | swim |
| 100 | catch up |
| 200 | 8*25m/4*50m build over the length. 15 SR |
| 15 SR rest between each swim. 1 min after each block | |
| 50 | Pull |
| 100 | @60% |
| 50 | kick |
| 100 | @70% |
| 50 | Finger trail |
| 100 | @80% |
| 1 MIN REST | |
| 50 | Pull |
| 200 | @60% |
| 50 | kick |
| 200 | @70% |
| 50 | Finger trail |
| 200 | @80% |
| 1 MIN REST | |
| 50 | Pull |
| 100 | @60% |
| 50 | kick |
| 100 | @70% |
| 50 | Finger trail |
| 100 | @80% |
| 150 | swim down |
| 2500 |
SET 7
250 SWIM
50 PULL
200 SWIM
50 KICK
150 SWIM
—-
100 SWIM / HARD
150 SWIM / EASY
200 ALT EASY / HARD
250 MODERATE BP 3
300 EASY, MOD, HARD * 4
250 MODERATE BP 3
200 ALT EASY / HARD
150 SWIM / EASY
100 SWIM / HARD
—
100 SWIM DOWN
TOTAL: 2500m
SET 8
400m swim
200m drill. Can breakdown into 8*25m or 4*50m etc
200m alt pull / kick
—
400m @ 70% 30 SR
200m @ 80% 30 SR
400m @ 70% 30 SR
200m @ 80% 30 SR
400m @ 70% 30 SR
—
200m swim down. Not freestyle.
TOTAL: 2600M
SET 9
300 swim
200 pull
200 catch up
—
4*150 50 E, 50 M, 50 H 20 SR
6*100 1st 100 Easy, 2nd 100 medium, 3rd 100 hard. Repeat again. 15 SR
2 * 200 AS HARD AS YOU CAN. 1 MIN REST.
200 SWIM DOWN
Total: 2500m
SET 10
100 swim
50 pull
100 swim
50 kick
100 swim
50 pull
100 swim
50 kick
—
100 pull @ 75%
100 swim @ 85%
100 swim @ 60%
200 pull @ 75%
200 swim @ 85%
200 swim @ 60%
300 pull @ 75%
300 swim @ 85%
300 swim @ 60%
—
400 swim down
total: 2500m
SET 11
150 swim
100 pull
50 kick
X 3 to get you to 900m
—
50 SPRINT
100 HARD
150 CATCH UP
200 PULL
4*100 HARD with decreasing rest between. 1) 20 sr, 2) 15 sr, 3) 10sr
200 PULL
150 CATCH UP
100 HARD
50 SPRINT
—
200 SWIM DOWN
Total: 2500m
TEAM Mermaids 