FeaturedSwimSets

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Pufferfish

Bubble Blast

FocusBreathing

Total600y

Warm Up

4x25 Float on back + kick with fins @ 45s
4x25 Bubble blowing in the water with face down @ 30s

Main Set

6x25 Freestyle with fins, focus on breathing @ 40s
4x25 Backstroke with fins, looking at the sky @ 40s
4x25 Kickboard kick with fins @ 35s
2x50 Freestyle with coach-led breathing drills @ 1:10

Cool Down

4x25 Gentle backstroke with fins @ 50s

Try to find a rhythm with your breath!

Goldfish

Strokin’ Strong

FocusStroke Development

Total1200y

Warm Up

4x50 Easy freestyle @ 1:00
4x25 Single arm freestyle, right side @ 40s, then left side @ 40s

Main Set

4x50 Catch-up drill freestyle @ 1:10
4x50 Elemental backstroke (catch + breathe) @ 1:15
4x25 Breathing pattern freestyle (3-5-7-5-3) @ 40s
4x50 Kick with board, change strokes each 25 @ 1:15

Cool Down

4x25 Relaxed choice (any stroke) @ 50s

Focus on smooth and controlled movements!

Development

Tech Tamer

FocusTechnique and Drills

Total1800y

Warm Up

4x100 Mix of freestyle, backstroke, and breaststroke @ 1:45
6x50 Kick with fins, streamline on back @ 1:10

Main Set

4x100 Freestyle with 3-5-3 drill @ 1:45
4x75 Breaststroke drills: 25 kick + 25 pull + 25 swim @ 1:45
4x50 Backstroke catch-up drill @ 1:20
4x75 Mixed stroke (25 Free + 25 Fly + 25 Free) @ 1:45

Cool Down

4x100 Gentle swim, choice of stroke @ 2:00

Focus on your turns and transitions!

Masters

Endurance Machine

FocusPace Work

Total3200y

Warm Up

4x200 Easy swim, alternating strokes @ 3:30
4x100 Fast kick with board @ 1:45

Main Set

6x400 Freestyle @ 5:30, hold race pace
4x300 IM @ 4:30, push limits
8x200 Descending freestyle, last 50 fast @ 3:00
10x100 @ 1:30, pull with buoy, focus on form

Cool Down

200 Easy choice swim @ 3:00

Maintain strong pacing throughout all sets!