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3 Back to pool swim sets for all levels of performance

It's time to spice up your training sets and get back into the swim of things with Lane Leader Swim Club. Director of Coaching, Pierre de Roubaix shares with us three sets for the beginner, intermediate and advanced swimmer. All sets are based off a workout he wrote for Olympic Triathlon Champion, Jan Frodeno and were developed for swimmers who wish to add some variety to their program.

Note: These sets do not constitute a training program. A swimming program should be administered by a professional swimming coach appropriate to each individual.

New Swimmer

Total time: 50min
Total distance: 1550m

DistanceSet (m)StrokeIntensityInterval Time (min)
Warm up
200200Freestyle Warm up 4
1004 x 25Freestyle kick with kickboardWarm up 10 sec rest4
1004 x 25Freestyle pull with pullbuoy and paddlesWarm up10 sec rest4
Drills
Breathing drill:
Hold onto the side of the pool with feet on bottom - exhale completly for 2 seconds through mouth and nose and inhale for 1 second
2
2004 x 50Freestyle drills with fins:
No 1 & 3: Finger tip drag drill
No 2 & 4: Catch up
Finger drag - drag fingertips over the top of the water as you recover from each pull, ensure high elbows and relaxed hands. Catch up - thumbs touch at the front between strokes 5
Regular Swim 
7001. 4 x 100
2. 4 x 50
3. 4 x 25
Freestyle Swim Moderate to high intensity, must have the ability to repeat at the same speed3min or 30 second rest, 1 min 30 or 20 sec rest, 45 sec or 10 sec rest21
1506 x 25Choice15m sprint/10m cruise50 sec6
Cool Down
100100Choice (loosen up)Cool down with any stroke of your choice4

Intermediate Swimmer (Regular Gym Swimmer)

Total time: 60min
Total distance: 3000m

DistanceSet (m)StrokeIntensityInterval Time (min)
Warm up
400400Freestyle Warm up 7
2004 x 50Freestyle kick with kickboardWarm up 10 sec rest4
2004 x 50Freestyle pull with pullbuoy and paddlesWarm up10 sec rest4
Drills
2004 x 50Freestyle drills with fins:
No 1 & 3: Finger tip drag drill
No 2 & 4: Catch up
Finger drag - drag fingertips over the top of the water as you recover from each pull, ensure high elbows and relaxed hands. Catch up - thumbs touch at the front between strokes 4
Regular Swim 
14001. 4 x 200
2. 4 x 100
3. 4 x 50
Freestyle Swim Moderate intensity, must have the ability to repeat at the same speed4min or 30 second rest, 2min or 20 sec rest, 1min or 10 sec rest28
100100Easy Stroke 
3003 x 4 x 25Choice stroke - can change stroke after each set of 4 x 251. Build up i.e. start length slow and finish length fast
2. 15m sprint/10m cruise
3 & 4. Swim medium fast
40 sec8
Cool Down
200200Choice (loosen up)Cool down with any stroke of your choice5

Advanced Swimmer

Total time: 75min
Total distance: 5000m

DistanceSet (m)StrokeIntensityInterval Time (min)
Warm up
400400FreestyleWarm up 6
2004 x 50Freestyle kick with kickboardWarm up10 sec rest5
2004 x 50Freestyle pull with pullbuoy and paddlesWarm up 10 sec rest5
Drills
4002 x 4 x 501. Freestyle drills with fins.
No 1 & 2. Single arm right then left.
No 3 & 4 Catch up and swim counting strokes
2. Same drills no fins
Press down on the water during catch to activate lat muscle and engage the hand acccelaration through the stroke10 sec rest10
Regular Swim 
28001. 4 x 400
2. 4 x 200
3. 4 x 100
Freestyle Swim Moderate to high intensity, must have the ability to repeat at the same speed and make the leaving time with at least 10 sec rest.AAAA leaving time (olympic swimmer level) 4min40, 2min20, 1min10.
AAA Leaving Time (olympic triathlete level) 5min, 2min30, 1min15
AA Leaving Time (Provincial level swimmer) 6min, 3min, 1min30
A Leaving Time (Provincial level triathlete/biathlete) 7min, 3min30, 1min45
37
100100Easy stroke1
3003 x 4 x 25Choice stroke - can change stroke after each set of 4 x 251. Build up i.e start length slow and finish length fast.
2. 15m sprint/10m cruise
3 & 4. Swim medium fast
30 sec6
Cool Down
200200ChoiceCool down with any stroke of your choice5