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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