Coach’s Intel: Brent Bergstedt of Rocky Mountain Thunder Swimming Shares a Set

Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.

Today’s Coach’s Intel was submitted by Brent Bergstedt of Rocky Mountain Thunder Swimming. The swimming workout he submitted is designed to help swimmers build a good solid base for the season ahead.

Here is the workout:

Warmup Set (800y)
2 x [4 x 75 @ 1:15]
200 kick

Main Set #1 (2000y)
13 x 150 @ 2:10 (even repeats easy effort, odd repeats mod-hard effort)
50 drill

Main Set #2 (1200y) Heart Rate (HR +18 for 6secs)
3 x [4 x 100 @ 1:45, descend pace over each set of 4]

Warmdown Set (500y)
5 x 100 (50 moderate/25 easy-moderate/25 easy) @ 0:15 rest


  • The goal of this set is to build a swimming base.
  • The set is 4500yards and the ultimate time goal for swimmers swimming this set is 6:00min 500 yards
  • Swimmers can modify times to best fit their abilities

About YourSwimBook

YourSwimBook is a log book and goal setting guide designed specifically for competitive swimmers. It includes a ten month log book, comprehensive goal setting section, monthly evaluations to be filled out with your coach, and more. Learn 8 more reasons why this tool kicks butt.

Team and group discounts are available for clubs. Fill out a request for a complimentary estimate by clicking here.

Join the YourSwimBook weekly newsletter group and get motivational tips and more straight to your inbox. Sign up here.

Leave a Reply

About Olivier Poirier-Leroy

Olivier Poirier-Leroy

Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out. A nationally top ranked age grouper as both a …

Read More »

Want to take your swimfandom to the next level?

Subscribe to SwimSwam Magazine!