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 and our Instagram where we post our sets as stories.
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
- 150m E, 100m M, 50m H
- 150m M, 100m H, 50m E
- 150m H, 100m E, 50m, M
- 150m E, 100m M, 50m H
- 150m M, 100m H, 50m E
- 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.
- 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)
- 10 stroke sprint off wall, then easy to wall. Repeat through.
- Build (go from 60% effort to 90% effort) over 100m and repeat.
- 50m HARD, 50m BACKSTROKE, 50m HARD, 50m BACKSTROKE
- Build over 200m
- 50m Easy, 100m HARD PULL (no float), 50m Easy.
- 25m @ 65%, 25m @ 75m.. Repeat through.
- 50m easy, 50m medium, 50m hard, 50m easy.
- RACE PACE!
- 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
TEAM Mermaids 
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