~4k (4000m) swim sets

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**UPDATED 20/05/17**

These are sets we are doing ourselves so will be added to as and when we do new sessions.

See also:

2.5k sets

3k sets

5k+ sets

A few abbreviations explained:

SR -> SECONDS REST

ALT -> MEANS ALTERNATING, therefore, one length one thing, one length the other.

BUILD -> get faster over the distance.  Start EASY finish HARD.

BP -> Breathing pattern.  So BP3 = Breathe every 3, BP4 = breathe every 4 etc

SET 1

Warmup:

500m swim

200m drill choice

100m swim

200m alt kick/pull

Main set:

10*200m 20 Seconds rest (SR)

  1. 70%, 2. UP 80% DOWN 60%, 3. BUILD (Get faster over 200m distance from easy to sprint), 4.70%, 5. UP 60% DOWN 80%..REPEAT

10*100m 15 SR

  1. 80%
  2. 75%
  3. 70%
  4. 65%
  5. 60%

REPEAT (using the 9th(65%) and 10th(60%) as swim down)

Total: 4000m


SET 2

25m pool

Warm up:

4*100m free

3*100m drill choice (catchup, fingertrail, doggy paddle, fists etc)

2*100m pull

100m kick

Mainset:

50 free @ 70% 20 SR

100 free @ 70% 20 SR

150 free @ 70% 20SR

200 free @ 70% 20SR

250 free @ 70% 20SR

10*25 @ 90% 15 SR

50 free @ 70% 20 SR

100 free @ 70% 20 SR

150 free @ 70% 20SR

200 free @ 70% 20SR

10*25 @ 90% 15 SR

50 free @ 70% 20 SR

100 free @ 70% 20 SR

150 free @ 70% 20SR

10*25 @ 90% 15 SR

50 free @ 70% 20 SR

100 free @ 70% 20 SR

10*25 @ 90% 15 SR

50 free @ 70% 20 SR

10*25 @ 90% 15 SR

Swim down:

300m alternating, free, catchup free, back, catchup back.  Repeat * 3


SET 3

400m swim

200m choice drill (break at end of every length if needed)

200m alternating 1 length kick, 1 length pull

Main set:

1000m @ 70% 1 min rest

2 * 500m @ 75% 30 seconds rest

5 * 200m @ 75% 20 seconds rest

Swim down:

200m alternate 1 length of non-freestyle and 1 length of free.  Thinking about perfect stroke for the freestyle.

Total: 4000m


SET 4

500m swim

10*50 or 5*100m (depending on pool length) 15 SR.  UP drill choice, back easy.

500m swim

Main set:

1000m @ 70% 1 min rest

2*100m 15 SR @ 80%

600m @ 70% 45 secs rest

2*100m 15 SR @ 80%

200m @ 70% 30 secs rest

2*100m 15 SR @ 80%

swim down: 200m alt back and free

Total: 4100m


SET 5

500 swim 500
100 pull 600
400 alt lengths:  60%, 70% 1000
100 kick 1100
300 alt lengths: BP 3 BP 4 1400
100 pull 1500
200 BUILD over the 200m so easy for first 25/50 all the way to sprinting the last 25/50 1700
100 kick 1800
1800
1 MIN BETWEEN AFTER BLOCK (I.E 4*) 1800
800 4*200 REST 30, 20, 10 60 2600
600 4*150 REST 30, 20, 10 70 3200
400 4*100 REST 30, 20, 10 75 3600
200 4*50 REST 30, 20, 10 80 3800
3800
200 SWIM DOWN 4000

TOTAL: 4000m / 4k


SET 6

200 WARM UP CHOICE
30 SECONDS REST BETWEEN EACH SWIM
400 @60%
50 SPRINT
350 @70%
100 KICK
300 ALT HARD, EASY
150 BP 5 (50m), 4 (50m), 3 (50m)
250 PULL
200 BUILD
200 @80%
250 PULL
150 BP 5 (50m), 4 (50m), 3 (50m)
300 ALT HARD, EASY
100 KICK
350 @70%
50 SPRINT
400 100 @ 60%, 100 @ 70%, 100 @ 80%, 100 @ HARD
200 SWIM DOWN CHOICE

TOTAL: 4K (4000m)


SET 7

400 SWIM 400
200 ALT EASY/DRILL 600
100 ALT PULL/KICK 700
700
500 @60% 30 SR 1200
400 @70% 20 SR 1600
300 @75% 15 SR 1900
200 @80% 2100
1 MIN REST 2100
400 @ 60% 30 SR 2500
300 @70% 20 SR 2800
200 @75% 15 SR 3000
100 @80% 3100
1 MIN REST 3100
300 @ 60% 30 SR 3400
200 @70% 20 SR 3600
100 @75% 15 SR 3700
50 @80% 3750
3750
250 SWIM DOWN 4000

TOTAL: 4K (4000m)


SET 8

300 swim

100 drill choice

200 swim

100 pull

100 swim

main set:

1000 @ 70% ensuring pace is same through out

800 up length hard (80%), down easy (60%)

600 negative split. Making sure that 2nd 300 is faster than first 300

400 1 length easy, 1 length medium, 1 length hard, 1 length kick  Repeat through to 400

200 @ 75%

200 swim down.

Total: 4000m / 4K


SET 9

300m swim

100m kick

300m swim

100m pull

4*200 @ 70% 30 SR

8*50 @ 80% 20 SR

2*400 @ 70% 30 SR

4*100 @ 80% 20 SR

800 @ 70%

200m swim down

TOTAL: 4200m/4.2k


SET 10

400m swim

200m choice drill.

200m alt pull/kick

1000m @ 70% (take a note of the time taken)

5*200m 30 SR

  1. @60% BP (breathing every:) 3
  2. 10 strokes hard, easy to wall..repeat through to 200m
  3. 50m @ 60%, 50m @ 70%, 50m @ 80%, 50m @60%
  4. Breathing to your right on odd lengths, breathing to your left even lengths (aiming for 60%-70%)
  5. Odd lengths catch up, even lengths: SPRINT

1000m @ 70% aiming for same time as before

200m swim down (include some backstroke)

TOTAL: 4000m/4k


SET 11

LENGTHS WHAT DISTANCE RUNNING TOTAL
8 SWIM 400 400
2 PULL 100 500
6 SWIM 300 800
2 KICK 100 900
4 SWIM 200 1100
0 1100
       
0 1100
10 500 @ 60% 500 1600
8 400 @ 65% 400 2000
6 300 @ 70% 300 2300
4 200 @ 75% 200 2500
2 100 @ 80% 100 2600
0 2600
4 EASY 200 2800
0 2800
20 10*100m @ 75% 20 SR 1000 3800
0 3800
0 3800
       
0 3800
4 SWIMDOWN 200 4000

TOTAL: 4000m/4k


SET 12

2 variations of set depending on whether in a 30m or 25/50m pool.

30m pool one below

LENGTHS (If 30m pool) WHAT DISTANCE RUNNING TOTAL
12 SWIM 360 360
8 ALT PULL / KICK 240 600
4 DRILL 120 720
4 ALT PULL / KICK 120 840
8 DRILL 240 1080
12 SWIM 360 1440
0 1440
  0 1440
20 STEADY, EVERY 4TH LENGTH HARD(ER) 600 2040
6 2*3L hard 30 SR 180 2220
0 2220
10 STEADY 300 2520
6 2*3L hard 30 SR 180 2700
0 2700
20 STEADY, EVERY 4TH LENGTH HARD(ER) 600 3300
6 2*3L hard 30 SR 180 3480
0 3480
10 STEADY 300 3780
6 2*3L hard 30 SR 180 3960
0 3960
8 SWIM DOWN 240 4200

For a 25/50m POOL.

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
8 2*4L hard 30 SR 200 1900
0 1900
12 STEADY 300 2200
12 3*4L hard 30 SR 300 2500
0 2500
20 STEADY, EVERY 4TH LENGTH HARD(ER) 500 3000
8 2*4L hard 30 SR 200 3200
0 3200
12 STEADY 300 3500
12 3*4L hard 30 SR 300 3800
0 3800
8 SWIM DOWN 200 4000

SET 13

This is for a 30m pool.  If done in a 25m then comes to 3500m but you can add to the pyramid to increase.

10l swim

8*1l drill choice.  If swimming with someone take it in turns to choose.  15 SR.

6l pull

4l swim

2l kick.

16l @ 75% but every 4th length hard/sprint.

5*4l @ 85% 30 SR

16l @ 75% but every 4th length hard/sprint

swim all at 70%.  You should keep a consistent speed so that the when you are going down the pyramid you are hitting the same times as going up!  15 SR between each interval.

1l

2l

3l

4l

5l

6l

7l

6l

5l

4l

3l

2l

1l

9l swim down.  Do some backstroke!

Total: 4200m (in 30m pool)


Set 14

200 swim

100 pull

200 swim

100 drill choice

200 swim

100 kick

100 swim

8×50 @80% 10 SR

5×100 @75% 15 SR

1k time trial

5×100 @75% 15 SR

8×50 @80% 10 SR

200 swimdown


SET 15

400 SWIM

300 PULL

200 DRILL

100 KICK

8*200.  Odd 200s HARD, even 200s EASY 20 SR

8*100 50 non freestyle stroke of choice, 50 Mod free 15 SR

8*50 SPRINT 15 SR

200 swim down

TOTAL: 4000m


SET 16

500 every 3rd length drill

200 alt pull/kick per length

100 easy free

1000 @ race pace. 1 MIN REST

800 UP EASY, BACK HARD. 1 MIN REST

600 @ race pace. 1 MIN REST

400 @ MOD. 1 MIN REST

200 @ RACE PACE

200m swim down.

Total: 4000m


SET 17

500 SWIM

50 BACK

400 SWIM

100 BACK

300 SWIM

50 BACK

400 @ race pace/75% 1 MIN REST

2*200 PULL @ MOD 15 SR

400 @ race pace/75% 1 MIN REST

4*100 HARD 30 SR

200 @ race pace/80% 30 SR

2*100 PULL @ MOD 10 SR

200 @ race pace/80% 30 SR

4*50 SPRINT 10 SR

200 SWIMDOWN

4000m


SET 18

400 swim

300 pull

200 drill

100 kick

2 * 400 UP HARD (80%), DOWN EASY (60%), 20 SR

3 * 100 1) 60%, 2) 70%, 3) 80% 10 SR

2 * 300  E,M,H,H,M,E (if 25m pool, repeat to get to 300)20 SR

3 * 100 1) 60%, 2) 70%, 3) 80% 10 SR

2 * 200 UP HARD (80%), DOWN EASY (60%), 20 SR

3 * 100 1) 60%, 2) 70%, 3) 80% 10 SR

300 SWIM DOWN

4000m


SET 19

400 swim

300 pull

200 drill choice

100 kick

400 swim, hard into wall from flags and out of wall to flags

4*100 odds hard, even technique 20 sr

2*200 50 fly, 150 free @ mod 20 sr

400 50 E, 50 M, 50 H, 100 KICK, 50 H, 50 M, 50 E

4*100 BUILD 15 SR

8*50 15 STROKES OFF WALL SPRINT, REST EASY 15 SR

2*200 100 PULL, 100 FREE @ MOD 20SR

200 SWIM DOWN

TOTAL: 4000

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