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
TEAM Mermaids 