By Stacey Kiefer, Masters Swim Coach

July 1, 2013

Swim Workout Description:

This workout focuses on short sets that will keep you on your toes by alternating speed and stroke.

Shorter Workout*

Download PDF Version

Warm Up:
300 free easy
300 IM - 25 kick, 25 swim, 25 drill
6 x 25 - build, choice
750 yards

Main set:
2 x 150 free with paddles and buoy completed as:
100 moderate pace pull - :10 rest - 50 hard pull - :15 rest
300 yards
1050 cumulative yards

25 easy/25 hard/50 easy/50 hard/25 easy/25 hard - no rest, swim straight through, freestyle
200 yards
1250 cumulative yards

2 x 150 butterfly completed as:
50 fly swim/50 3-left arm,3-right arm/50 fly kick on back - :15 rest
300 yards
1550 cumulative yards

4 x 75 kick with fins and kickboard completed as:
50 moderate - :10 rest - 25 hard - :15 rest
300 yards
1850 cumulative yards

2 x 150 breaststroke completed as:
50 breast swim/50 butterfly kick with breaststroke arms/50 breast kick with board - :15 rest
300 yards
2150 cumulative yards

150 moderate freestyle, odds lengths breathing every 5th stroke, even lengths breathing every 7th stroke.
150 yards
2300 cumulative yards

2 x 150 backstroke completed as:
50 backstroke swim/50 3-left arm,3-right arm/50 kick on back - :15 rest
300 yards
2600 cumulative yards

200 easy

Longer Workout*

Download PDF Version

Warm Up:
400 free easy
400 IM - 25 kick, 25 drill, 25 swim, 25 drill
8 x 25 - build, choice
1000 yards

Main set:
4 x 150 free with paddles and buoy completed as:
100 moderate pace pull - :10 rest - 50 hard pull - :15 rest
600 yards
1600 cumulative yards

25 easy/25 hard/50 easy/50 hard/75 easy/75 hard/50 easy/50 hard/25 easy/25 hard - no rest, swim straight through, freestyle
450 yards
2050 cumulative yards

4 x 150 butterfly completed as:
50 fly swim/50 3-left arm,3-right arm/50 fly kick on back - :15 rest
600 yards
2650 cumulative yards

8 x 75 kick with fins and kickboard completed as:
50 moderate - :10 rest - 25 hard - :15 rest
600 yards
3250 cumulative yards

4 x 150 breaststroke completed as:
50 breast swim/50 butterfly kick with breaststroke arms/50 breast kick with board - :15 rest
600 yards
3850 cumulative yards

150 moderate freestyle, odds lengths breathing every 5th stroke, even lengths breathing every 7th stroke.
150 yards
4000 cumulative yards

4 x 150 backstroke completed as:
50 backstroke swim/50 3-left arm,3-right arm/50 kick on back - :15 rest
600 yards
4600 cumulative yards

200 easy

*Kiefer swim workouts are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.