MAIN SET of the Day

3,000m IM Swim Workout: Technique, Transitions & Speed

August 30, 2026

Build your individual medley technique, transitions and speed with this 3,000m IM swim workout. Featuring stroke-specific drills, IM transition work, 200m IMs and sprint swimming, this session develops rhythm and... Read more...

3,000m Freestyle Technique Swim Workout | Freestyle Technique, Body Position, Catch and Race Pace

August 27, 2026

Build a stronger, more efficient freestyle stroke — then learn to hold onto it as the pace increases. Read more...

4000m Freestyle Endurance Workout: Focus: Aerobic Endurance, Pacing, Strong Finishes

August 25, 2026

Build your endurance, pacing and ability to finish strong with this 4,000m freestyle-focused swim workout. Longer 600m efforts develop aerobic fitness and controlled pacing before the distance comes down through... Read more...

3000m Swim Workout - Freestyle | Focus on Conscious Breathing & Turns

August 12, 2026

This workout is about becoming more deliberate with your breathing in freestyle. Every breath has the potential to interrupt your body position, rhythm and speed, so the aim is to... Read more...

4000m Swim Workout | 400m Race Pace & Endurance

July 17, 2026

Train for 400m, 800m and 1500m freestyle with this 4000m swim workout featuring aerobic endurance, negative splits, race-pace 400s and sprint finishes. Read more...

1500m Beginners Swim Set: Technique, Drills and Speed work

July 10, 2026

Improve your freestyle with this beginner-friendly 1500m swim workout featuring fingertip drag, catch-up and single arm drills before finishing with sprint efforts. Read more...

4000m Swim Workout: Endurance, Distance Per Stroke

June 27, 2026

This weeks set is focused on improving distance per stroke, whilst building endurance & speed. By the end of the set aim to feel yourself pulling hard and longer and... Read more...