TYR Swim Set of the Week

Every Thursday I’ll post a new set that I’ve either recently done, plan to do, or just love. I’ll focus on main sets that are applicable to triathlon and can be done in any type of pool. Need something specific? Leave me a comment and I’ll see what I can do!

A few details

I swim in both 25 yard and 50 meter pools. If I’ve recently done the set I’m posting, I’ll try to specify what I did, but really, anything will work!

The sets I’m posting are meant to be started after a warm-up and maybe even a short pre-set. I’d also encourage a post-set cool down to make sure you’re ready for your next workout!

I’ll be posting the sets with intervals based on rest, which will work for swimmers of any ability.

Set look too long? Doubtful! You can do it!! You’re a better swimmer than you think! (And there’s only one way to get better…:)

Sometimes I use swim specific phrases like “Negative Split” and “Descend.” I realize these aren’t common in normal English and I’ll try to define any specific terms within the workout. But if I miss anything, feel free to comment or email me and I will happily provide a translation.

None of these workouts are truly my own creations. I’ve had the honor of learning from some of the best swim coaches in the world, so I’ll try to provide some context for each set and proper attributions to their brilliant creators!

Archives

July 11, 2013 – Fun with broken 800s! (3700 yards)

July 18, 2013 – Race week speed work (2400 yards)

July 25, 2013 – “Jump-Outs” to help with rough water confidence! (1800 meters)

August 1, 2013 – Recovery swim! (1700 yards)

August 8, 2013 – 800s in honor of Katie Ledecky! (3200 meters)

August 15, 2013 – Open water workout! (30 minutes)

August, 29, 2013 – Ironman recovery swim with lots of 25s! (2000 yards)

September 12, 2013 – Hannah’s bday swim! (2500 meters)

September 19, 2013 – Freestyle vs. IM? It’s all about options! (1600 yards)

September 26, 2013 – Coach Shanks celebrates Dynamo’s 50th Anniversary! (2500 yards)

October 3, 2013 – I did a workout with World Champ Melissa Hauschildt! (3000 yards)

October 10, 2013 – Open water swimming Aloha Style! (40 minutes)

October 16, 2013 – Ultraman swim course attempt (3200 yards)

October 22, 2013 – Coach Brent contributes! (2200 yards)

November 5, 2013 – The BEST way to recover from an Ironman! (1600 yards)

November 26, 2013 – The Andy Potts special! (1800 meters)

December 5, 2013 – Build aerobic fitness to prep for the New Year! (2000 meters)

December 12, 2013 – More aerobic swimming, with some backstroke added in! (2800 yards)

December 19, 2013 – No more Noodle Arms! (1200 yards)

December 27, 2013 – Swim specific dry land routine (20 minutes)

January 9, 2014 – The New Year’s Eve Set! (10,000 meters)

January 17, 2014 – Aerobic and anaerobic mix! (3000 yards)

January 30, 2014 – I swam with Sara McLarty! (3000 yards)

February 7, 2014 – Vertical Kicking fun! (1200 yards)

February 14, 2014 – Happy Valentine’s Day! The “Axis of Evil” kick set! (300 yards)

February 21, 2014 – 20x200s! Nearly as hard as climbing Mt. Lemmon! (4100 yards)

February 28, 2014 – Fly kick, What?!? (3000 yards)

March 7, 2014 – Good Old Fashioned Swimming (1800 yards)

March 14, 2014 – FAST 25s!! (500 yards)

March 21, 2014 – 75s and 125s celebrating the Dawgs & Adam’s #swimstreak! (1600 yards)

May 2, 2014 – A Coach Maria, Dynamo Master’s Original (3000 meters)

May 23, 2014 – Timed 30 minute swim! (???? meters)

May 30, 2014 – Double ladder as I head to Raleigh (1200 meters)

June 5, 2014 – Open water swim tips! (30 min open water/2000 meter pool options)

July 3, 2014 – SwimFan Edition, a set adapted from Bob Bowman! (3200 yards)

July 11, 2014 – Finding Inspiration for a tough set (2300 meters)