~ 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

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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

 

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