Monthly swim sets - pool
For those of you who are still in the pool, training hard and making the most from the drills; here’s a 4-week swimming set plan designed for a balance of endurance, technique, speed, and recovery. It assumes you swim 3-4 times a week — but it’s flexible based on your goals (distance & rest times can be adjusted).
Pool sessions are a great option for focusing on technique, even in the warmer months when your sea swims are distance focused.
The great thing about these sessions, is that they can be interchanged as you like, so using them on rotation can give you months worth of sessions!
Plan Notes:
Choice stroke means swim your favourite or mix it up.
Drills include catch-up, finger drag, zipper, fist drill, one-arm freestyle — rotate these.
Build speed means gradually get faster throughout the distance.
IM (Individual Medley) drills help balance all strokes.
Recovery week (Week 4) helps prevent burnout.
Rest periods are shorter for endurance sets and speed work (10-15s).
Mixed Sets: Combines endurance, drill, and speed in one go — great for race simulation!
Dive starts are optional but recommended for sprinters.
Descend pace/time = each rep gets faster.
Lets go! The swim set below totals 1600m each session, ideal for beginners/improvers:
For more advance sessions, here is a swim set with 2000m+ each session:
Happy Swimming :)
