~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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~ 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

 

Olympic distance triathlon July 2014

Kate and I (Katie) have done a couple of sprint triathlons in the past and we had always talked about doing it properly and trying to do an Olympic distance race. After much chat we finally signed up for one at Dorney Lake in July 2014.

Having signed up we the proceed to do very little training other than for the swim section which really is not the most important part of a triathlon. Our cycling training consisted of commuting to work (me) and a couple of trips to Richmond Park. The first time we did one lap and the second time we did two but with a stop for ice cream after the first lap. I had never ridden in clip in shoes before but I decided to buy a pair just the day before the race. The bike shop owner looked at me with trepidation as I told him why I needed the shoes! I practiced on the curb taking them out and putting them in 50 times each side as instructed by Terry and the did a couple of laps round the block. Surely I was set? Kate had never run a 10k before the race so between us I think it is fair to say that we were not very well prepared. The final nail in the coffin of our preparation was that I had just found out the week before that I was pregnant so I was feeling decidedly sick and tired!

On the day of the race my kind mum drove us down to Dorney and amid a mass of nerves we racked our bikes and got ready. I had forgotten to charge my Garmin so had to race without timing which was scary as I tend to be reliant on the ‘stats’. My two goals for the day were to be first out of the swim and to do a total time of under three hours. I think Kate’s were not to die on the run!

Finally we were off! There were a couple of boys in our wave taking part in the team event and one of them sprinted off on the swim. I stuck to my own steady pace and I soon passed him. I eventually made it out I the water from the 1.5k swim in first place nearly 2 mins ahead of the rest of the field. As I exited I commentator said ‘If she can bike and run like she can swim she has this in the bag’. Unfortunately I definitely cannot! I managed to make it 9km on the bike before I was overtaken which I was quite pleased with. I will gloss over the fact that I subsequently was lapped.

image

The Dorney course is lovely and flat but it is quite windy which makes it a bit of a challenge. Kate caught up and over took me on about the 6th lap (out of 8). As she whizzed past she very cheerfully shouted at me that is much easier if you use you drop handle bars. I’m not sure how she had the energy to speak.

image

Finally the 40k bike was over. As I came into transition I met Kate who was having a lovely chill out sitting down tying her shoe laces! ‘What are you still doing here?’ I asked. To finish off we just had the 10k run to complete. It was starting to get a bit hotter so not ideal running conditions but we managed to struggle round and finished in times of 2 hours 53 minutes for me and 2 hours 55 for Kate. Both very pleased to be under 3 hours.

image

We celebrated with an enormous brunch at The Breakfast Club.

London Triathlon 2014

For the past couple of years I (Katie @katiekenny1804) have competed in London Tri with a friend from Uni, Stu Brown, and another friend of his, Steve Osborne. With my inability to bike and run I am clearly always on the swim. This year however, at 4 months pregnant I thought the brutal open water swim in London’s Docklands was probably not the best thing for me and so kindly Manda (@manda_SW) agreed to take my place. I had to settled for going down and cheering them all on instead!

Manda got the team off to a fantastic start with a super fast 1,500m in a time of 21:26. Manda was joint third out of the water and first female in her wave with Stuart Hayes taking pole – no shame at all in being beaten by an Olympic triathlete! I think Manda found the transition running up the stairs and across the entire excel more tiring that the entire swim though.

image image

Stu who normally does the run opted for a different challenge this year and took on the 40k bike ride completing the four lap course in a very respectable 01:11:38. Steve finished off the day with the 10k run in 43:24.

image image

Overall the team finished 16th in a time 2:21:21 – fantastic job guys!

http://www.thelondontriathlon.co.uk/