5k – 6k (5000m – 6000m) sets

These are ones we do ourselves when training for longer swims so add to as and when we do new ones.

See also: 2.5 sets, 3k sets, 4k sets and if you are after more inspiration the Tooting Bec Lido sets can be altered to suit pool length/distance required.

SET A
500 SWIM
400 PULL
300 DRILL
200 6 FREE 3 POLO
100 KICK

100 @85% (30 SR)
200 @80% (30 SR)
300 @75% (30 SR)
400 @70% (30 SR)
500 @60% (30 SR)
400 @70% (30 SR)
300 @75% (30 SR)
200 @80% (30 SR)
100 @85% (30 SR)

10* 50m 30 SR @ 80%

200 swim down
4700


SET B
400 SWIM
100 PULL
400 SWIM
100 DRILL
400 SWIM
100 KICK

1000 @70%
2*500m @ 75% 1 min rest
4*250m @ 80% 1 min rest
10*100m @ 85% 30 sr
10*50m @ sprint 30 SR

200 SWIM DOWN
6200


SET C
500 SWIM
400 PULL
300 DRILL
200 6 FREE 3 POLO
100 KICK

200 @80% 30 SR
300 ALT HARD/EASY 30SR
400 @70% 30 SR
500 ALT HARD/EASY 30SR
1500 @60%
500 ALT HARD/EASY 30SR
400 @70% 30 SR
300 ALT HARD/EASY 30SR
200 @80% 30 SR

200 SWIM DOWN
6000


SET D
400 SWIM
100 PULL
400 SWIM
100 DRILL
400 SWIM
100 KICK

500 @75% 30 SR
100 @60% RECOVERY 15 SR
400 @75% 30 SR
100 @60% RECOVERY 15 SR
300 @75% 30 SR
100 @60% RECOVERY 15 SR
200 @75% 30 SR
100 @60% RECOVERY 15 SR
100 @75% 30 SR
100 @60% RECOVERY 15 SR

4*200M 20 SR
4*100M15 SR
4*50M 10 SR

200 SWIM DOWN
5100


SET E
500 SWIM
100 PULL
500 SWIM
100 DRILL
500 SWIM
100 KICK

10*50m. Up hard back easy 15 SR
10*100m @80% 30 SR
10*200m up hard back easy 30 SR

200 SWIM DOWN
5500


SET F

LENGTHS (IF 25m pool) WHAT DISTANCE RUNNING TOTAL
12 SWIM 300 300
8 ALT PULL / KICK 200 500
4 DRILL 100 600
4 ALT PULL / KICK 100 700
8 DRILL 200 900
12 SWIM 300 1200
0 1200
  0 1200
20 STEADY, EVERY 4TH LENGTH HARD(ER) 500 1700
16 4*100m hard 30 SR 400 2100
0 2100
10 STEADY 250 2350
16 4*100m hard 30 SR 400 2750
0 2750
30 STEADY, EVERY 3RD LENGTH HARD 750 3500
16 4*100m hard 30 SR 400 3900
0 3900
10 STEADY 250 4150
16 4*100m hard 30 SR 400 4550
0 4550
20 STEADY, EVERY 4TH LENGTH HARD(ER) 500 5050
16 4*100m hard 30 SR 400 5450
0 5450
10 SWIM DOWN 250 5700

SET G

400 swim

100 pull

400 swim

100 drill

400 swim

100 kick

10*50 build within the 50m.  I.e start beginning of 50 easy and by final metres of the 50 you are flat out sprinting.

500 MOD 30 SR

5*100 SPRINT 30 SR

400 1 length mod, 1 length hard 30 SR

4*100 SPRINT 30 SR

300 MOD 30 SR

3*100 SPRINT 30 SR

200 drill 30 SR

2*100 SPRINT 30 SR

200 SWIM DOWN

Total 5,000


SET H

200 swim

200 pull

100 swim

100 kick

200 swim

200 drill

600 @ 75% 1 min rest

10 x 100 up drill choice, down build 15 SR

300 continuous made up of: 100 pull, 100 kick, 100 backstroke

REPEAT ABOVE

200 swim down

Total: 5000m


SET I

400 SWIM

300 PULL

200 DRILL CHOICE

100 KICK

6*150 50 E, 50 M, 50 H 20 SR

400 @ MOD

5*100 HARD 15 SR

300 @ MOD

4*200 BP 3 @ MOD 20 SR

500 EASY

8*50 HARD 10 SR

200 SWIM DOWN

TOTAL: 5000M

 

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~ 3k (3000m) swim sets

**new ones added 20/05/17**

These are sets we have done ourselves and will be adding to them as we do more.

These ones are for 25/50 pools.  If you swim in a 30 pool then check out some here: 30m/y training sessions

See also: 2.5K sets, 4k sets, 5k+ sets

image

SET A

400 SWIM

100 PULL
400 SWIM
100 DRILL
400 SWIM
100 KICK

S = SPRINT (90%) VH = VERY HARD (80%) H = HARD (70%) M= MODERATE (60%) E= EASY (50%)
100 H,E
200 H,E,H,E
300 E,E,H,H,E,E
400 M,M,E,E,H,H,VH,VH
500 S,S,VH,VH,H,H,M,M,E,E

200 Swimdown
Total: 3200m

SET B

400 SWIM
400 PULL
200 DRILL
100 KICK

400 @ 70% 20SR
2*200 15 SR @ 80%
300 @ 70% 20SR
2*150 15 SR @ 80%
200 @ 70% 20SR
2*100 15 SR @ 80%
100 @ 70% 20SR
2*50 15 SR @ 80%

200 SWIM DOWN
Total: 3200m

SET C

400 SWIM
400 PULL
200 ALT DRILL/KICK

5*2L EASY UP, SPRINT BACK 10 SR

100 SWIM @ 80% 15 SR
100 PULL @ 60% 15 SR
100 SWIM @ 70% 15 SR
100 PULL @ 70% 15 SR
100 SWIM @ 60% 15 SR
100 PULL @ 80% 15 SR
200 SWIM @ 80% 15 SR
100 PULL @ 60% 15 SR
200 SWIM @ 80% 15 SR
100 PULL @ 60% 15 SR
200 SWIM @ 80% 15 SR
100 PULL @ 60% 15 SR

200 SWIM DOWN
Total: 3200m

SET D

400 SWIM
100 PULL
400 SWIM
100 DRILL
400 SWIM
100 KICK

10*50 30 SR @ 80%
10*100 20 SR @ 75%

200 SWIMDOWN
Total: 3200m

SET E

400 SWIM
400 PULL
200 ALT DRILL/KICK

200 SWIM @ 75%
100 BACK
200 SWIM @ 75%
100 BACK
200 SWIM @ 75%
100 BACK

100 HARD 20 SR
200 MOD 15 SR
300 HARD 20 SR
200 MOD 15 SR
100 HARD 20 SR

200 SWIM DOWN
Total: 3000m


SET F

400m warm up

200m choice drill

200m alternating pull/kick

8*50m 15 SR. Build per 50m (start out slowly building to sprint by end of 50m)

5*200m at 70% 20sr

5*100m at 80% 15sr

5*50m at 90% 10sr

250m swim down

Total: 3200m


SET G

Warm-up

400m swim

200m drill

200 up kick back pull

Main set pyramid

100m, 200m, 300m, 400m, 400m, 300m, 200m, 100m

All at a steady 70% effort, 20 second rest after each rep apart from the first 400m where you get bonus rest of 1 min!

Swim-down

200m – up backstroke, back free

Total = 3,000m


SET H

300 SWIM 300
200 ALT EASY/DRILL 500
100 ALT PULL/KICK 600
600
300 6*50 build  off1 min 900
900
400 400m alt hard/easy 1300
1300
1000 10*100m off 1:45 2300
2300
250 5*50m off 1 min 2550
2550
250 10*25 off 40 2800
2800
200 SWIM DOWN 3000

Total = 3,000m


SET I

400 SWIM 400
100 pull 500
400 swim 900
100 kick 1000
1000
500 5*100m @ 75% 25 SR 1500
100 100m kick 15 SR 1600
100 100m pull 1700
30 SR 1700
400 4*100m @ 75% 20 SR 2100
100 kick 15 SR 2200
100 pull 2300
30 SR 2300
300 3*100m @ 75% 15 SR 2600
100 kick 15 SR 2700
100 pull 2800
30 SR 2800
200 2*100m @ 75% 10 SR 3000
100 kick 15 SR 3100
100 pull 3200
3200
200 swim down 3400

Total = 3,400m


SET J

500 warm up choice 500
500
50 @60% 15 SR 550
50 @65% 15 SR 600
50 @70% 15 SR 650
50 @75% 15 SR 700
50 @80% 750
1 MIN REST 750
100 @60% 20 SR 850
100 @65% 20 SR 950
100 @70% 20 SR 1050
100 @75% 20 SR 1150
100 @80% 1250
1 MIN REST 1250
200 @60% 30 SR 1450
200 @65% 30 SR 1650
200 @70% 30 SR 1850
200 @75% 30 SR 2050
200 @80% 2250
1 MIN REST 2250
100 @60% 20 SR 2350
100 @65% 20 SR 2450
100 @70% 20 SR 2550
100 @75% 20 SR 2650
100 @80% 2750
1 MIN REST 2750
50 @60% 15 SR 2800
50 @65% 15 SR 2850
50 @70% 15 SR 2900
50 @75% 15 SR 2950
50 @80% 3000
3000
200 swim down 3200

Total = 3,200m


SET K

400m SWIM WU

8*50M – if 25m UP EASY BACK DRILL CHOICE/If 50M DRILL CHOICE.  20 SR

800M steady (70%)

600M.  Every 4th length PULL

400M. Every 4th length KICK

200M. @ 80%

200M SWIM DOWN.  ALT BACK / FREE

Total = 3,000m


SET L

400m swim

300m odd lengths choice drill, even lengths backstroke

200m pull

100m kick

6*300m. 30 SR after each 300m

  1. 150m E, 100m M, 50m H
  2. 150m M, 100m H, 50m E
  3. 150m H, 100m E, 50m, M
  4. 150m E, 100m M, 50m H
  5. 150m M, 100m H, 50m E
  6. 150m H, 100m E, 50m, M

200m swim down

TOTAL: 3000m/3k


SET M

25m pool version:

LENGTHS WHAT DISTANCE RUNNING TOTAL
8 SWIM 200 200
2 DRILL 50 250
6 SWIM 150 400
2 PULL 50 450
4 SWIM 100 550
2 KICK 50 600
2 SWIM 50 650
2 DRILL 50 700
       
0 700
20 5*4L @ 75% 500 1200
0 1200
12 12L @ 70% 300 1500
0 1500
16 5*4L @ 80% 500 2000
0 2000
12 12L @ 70% 300 2300
0 2300
16 5*4L @ 75% 500 2800
0 2800
       
0 2800
8 SWIM DOWN 200 3000

TOTAL: 3000m/3k


SET N

500m swim

4*50m choice drill 10 SR between

300m swim

4*50m build within the length.  10 SR between.

10*200m.  30 SR between each.

  1. 50m length normal BP (breathing pattern), 50m length bilateral, 50m length normal BP, 50m length bilateral.  (If you normally breathe bilaterally then change by either breathing to one side or increasing the number of strokes before the breath)
  2. 10 stroke sprint off wall, then easy to wall.  Repeat through.
  3. Build (go from 60% effort to 90% effort) over 100m and repeat.
  4. 50m HARD, 50m BACKSTROKE, 50m HARD, 50m BACKSTROKE
  5. Build over 200m
  6. 50m Easy, 100m HARD PULL (no float), 50m Easy.
  7. 25m @ 65%, 25m @ 75m..  Repeat through.
  8. 50m easy, 50m medium, 50m hard, 50m easy.
  9. RACE PACE!
  10. swim down – non frontcrawl.

Total: 3200m


SET O

400 swim

300 pull

200 drill of choice

100 kick

500 moderate effort but every 3rd length SPRINT

5*100 HARD 15 SR

500 alternating moderate/sprint

5*100 HARD 15 SR

200 swimdown

Total: 3200m


SET P

400 swim

300 pull

200 drill of choice

100 kick

Do the below 3 x through with 20 SR rest between each swim.  Should maintain 75% ensuring pacing is even throughout.

50

100

150

200

200 swimdown

Total: 2700


SET Q

200 EASY

4*50 BUILD within 50 .10 SR

200 EASY

4*50 BUILD within 50. 10 SR

200 EASY

30 SR between each swim.  Aiming for pace to slightly be better each swim.

500

400

300

200

100

2*50

200 swimdown

TOTAL: 2800


SET R

300 swim
100 pull
300 swim

Main set alternating 50 easy (60%) 50 hard (80%) throughout.

15 SR after each swim with 1 minute between each of the blocks.

50
150
250
350

50
100
150
200

50
150
250
350

200 swim down


SET S

200 swim
8 x 50 drill
200 swim
8 x 50 build
200 swim

All 50s sprint/90%
All non-50s @ 75%
20 sr after 50s and 30 sr after non-50s.

50
100
50
200
50
300
50
400

50
100
50
100
50
100
50
100

200 swim down


SET T

500 easy swim
300 pull- bilateral breathing
200 drill (rest after each length if needed)
200 kick

4*400 @ 75%. Ensure all 4 are same pace. Aim to do first one in same time as last one.

200 swim down.

Total: 3000m


SET U

200 SWIM

100 PULL

200 SWIM

100 BACK

200 SWIM

100 KICK

300 PULL @ 75%

200 KICK @ 75%

100 SWIM @ 60% (thinking about tech)

6*50 SPRINT 15 SR

100 SWIM @ 60% (thinking about tech)

200 KICK @ 75%

300 PULL @ 75%

4*100 SPRINT 20 SR

200 SWIMDOWN

3000M


SET V

300 SWIM

200 PULL

100 DRILL CHOICE

ODDS HARD, EVENS MOD

25 SR BETWEEN EACH INTERVAL

 

100

200

300

400

500

400

300

200

100

200 SWIM DOWN

TOTAL: 3300

 

Winter Pool challenge: THE REVIEW

KATIE
Your favourite pool overall
My favourite pool from the Winter Pool Challenge is Marshall Street Baths. It is hidden just behind Regents Street so you can combine a swim and a shop. It also has lovely Art Deco interior and exterior which makes you feel like you are making a trip to an old English baths.

Your favourite new find
This is a very difficult one of answer as there were so many new pools that I swam in which I loved. St. Pancras pool was lovely. It is brand new, 2 minutes walk from the tube and has a lovely purple wall to entertain you while you swim. Charlton Lido was also lovely find – a heated outdoor 50m pool and is a close contender. I think my pick for favourite new find, however, is Wimbledon Pool. Not because it is an amazing pool but because it is less than 2 miles from where I grew up and I never even knew it existed!

An old treasure re-discovered
I wouldn’t say that I only re-discovered it during the Winter Pool Challenge but Crystal Palace does hold a special place in my heart. I did most of my training and competing there as a kid so it brings back memories going there. It is 50m, close to our houses and does the job as a location for some long distance winter training.

The pool you won’t be going back to
It had to be Morden Pools in the Park. Any pool where you resign yourself to picking up an ear infection can’t be good!


MANDA
Your favourite pool overall
Ironmonger row baths. I almost don’t want to declare this for fear of the masses descending but I love this pool. It is ~30m in length, light, bright and airy and the only place I have ever experienced a life guard actively managing the lane. Yes, it is subject to overcrowding and people who can’t swim against the lane rope to allow for overtaking and I have come out with a couple of bruises from people who seem to take up more space swimming front crawl than the world’s tallest man would take up swimming breaststroke, but I still love it. I regularly head down on a Friday with Pivo for “paddles and pastries” and this is honestly the best way to start the weekend (in winter!)

Your favourite new find
This is hard as I wanted to choose somewhere that I am actually going to have a chance to go back to again, rather than a pool I thought was ace but unlikely to be a regular fixture next winter. So I have chosen Wimbledon. It is conveniently close to where I live and offers Women only hours on a Thursday night so I can get in a swim there before heading to my regular RG Active session at Hampton.

An old treasure re-discovered
I have had a bit of hate thing for Crystal Palace over the last few years over the winter. Most of the winter I have spent dreaming of being outside and dreading our weekend adventures to Crystal Palace. Most of the time when I got there it was fine but then sometimes there would be other swimmers who would just ruin the experience in various ways. This winter I have always looked forward to swimming at Crystal Palace. Like that pair of tatty but comfy old slippers, the familiarity of Crystal Palace was welcomed. After schlepping to various pools across London, I realised the 20 minute drive was not that bad and the fellow swimmers, well they are relatively good. So I am sorry Crystal Palace for being so mean to you and I am sorry it has taken swimming in 53 other pools to realise how lucky I am to have you nearby. Till October my good friend.

The pool you won’t be going back to
New Malden. Hung-over. Scratched. Kicked. Crowded. That is all.


KATE
Your favourite pool overall
London Fields – An oldy but a goody. A 50 metre heated lido located a stone’s throw from the many cake shops and trendy eateries of Broadway market. What’s not to like? And it has a cute little café. I am upset that I live so far away from this pool as I always love swimming there. I even enjoyed it on the day we turned up and the heating had broken.

Your favourite new find
Marshall St Baths – I can’t believe that I’d never found this pool before. The original 1930s art deco pool is beautiful and all that marble makes you feel like you’re swimming in a Roman baths… Without the wine and copulation perhaps. And it’s very conveniently situated in Soho near Oxford Circus. The only downside of our trip there was the lane rage I experienced when a man in my lane grabbed my ankles, before gesticulating wildly at me underwater. But that wasn’t the pool’s fault.

An old treasure re-discovered
Kentish Town – I used to swim here all the time when I lived in the area and I miss it. Again, like Marshall St, it’s just a very attractive pool with lovely high ceilings and a real sense of space. It’s 33 metres as well (rather than the normal 25), which always helps.

The pool you won’t be going back to
Tooting has just pipped the ghastly Latchmere to the post for my WORST POOL EVER. First, they told me to go to the wrong changing rooms so I ended up in the gym ones rather than the swimming ones. I even ended up asking a girl in there if it was the swimming changing room and she assured me it was. This resulted in me wandering around the corridors and reception of the leisure centre in a skimpy swimsuit trying to find the blasted pool. A very nice young man came to my aid (luckily!) and went to the reception desk to find out where the pool was… When I’d found it, I realised there were no lockers left (what sort of swimming pool doesn’t have enough lockers to go round?!) so I had to lug all my stuff onto poolside. The swim itself was rubbish as there were about a million aggressive people crammed into my lane so I only managed a derisory 1k before I became too stressed and had to get out. And then when I finally found the real swimming changing room, it was a small dirty room with no windows. Not impressed Tooting.


BRIAN
Your favourite pool overall
London Olympic Pool has been my favourite pool since I first came here with Lisa shortly after it opened to the public. It is bright, spacious and clean. 50m and a constant 3m depth throughout — a joy to swim in. The lanes are usually pretty quiet, and because all the ‘casual’ swimmers swim in the training pool, the competition pool tends to be a very enjoyable place to swim.

Your favourite new find
York Hall is a great pool in East London, although somewhat long in the tooth. Longer than average (33m), and very quiet both times I have been there. Nice and spacious, with out of action diving boards in the deep end to look at while you are swimming. This is my favourite new find as it is so close to my house. As a bonus, it has a really nice ceiling in the lobby.

An old treasure re-discovered
Ironmonger Row Baths was my regular after work pool when I first moved to London (and before the recent renovation). It is much nicer now after its much needed facelift. I had forgotten how long it was (31m), so a good option for a central London pool.

The pool you won’t be going back to
I found St Pancras very claustrophobic (no windows) and warm pool. It didn’t help that I went at 7pm on a weekday evening, so it was absolutely rammed with people, and getting any swimming done was pretty difficult!


PAUL
Your favourite pool overall
London Fields Lido is my local pool, outdoors, 50m and heated. I like the area and being next to a park and good cafes for a coffee after. I miss my Saturday morning swim routine that I have not been able to do of late.

Your favourite new find
Marshall St took this one. I loved the fact it was right in Soho, but pool was like a roman bath with sloped/curved deep end. We could have been swimming in roman times!

An old treasure re-discovered
Not re-discovered, but I really did like Camberwell and Chelsea. Both are nice old buildings, done up, but still keeping old style arches and art deco designs of the past. I do like the older type pools that have kept their charms.

The pool you won’t be going back to
I will never ever ever be going back to Pancras leisure centre. A soulless new build pool, with tiny changing rooms, small lanes in the pool and it was rammed with muppet swimmers who should have been nowhere near the fast lane. Second place, jubilee, too shallow in shallow end, and smelt of too many chemicals, probably because of the sauna.


LISA
Your favourite pool overall
It is great to have, Charlton Lido, a 50m heated pool with good opening times, nice and clean and lane swimming. Much quieter than London Fields which made it much more pleasant.

Your favourite new find
I love the history of this little gem. Marshall St is hidden behind the bustle of they busy shopping areas of central London. A little wooden ticket box, marble based pool and quirky statue at the end – what isn’t there to love about it.

An old treasure re-discovered
Aquatics centre – okay not quite ‘old’ but I had forgotten how much I love the pool and the memories of the Olympics

The pool you won’t be going back to
Aspire Centre, Southfields is far too hot,more like a hot tub! changing rooms not particularly clean