By Stacey Kiefer, Masters Swim Coach

September 23, 2013

Swim Workout Description:

This workout has 2 x 100 planted throughout. Swim these as FAST as you CAN. See if your last set of 2 x 100 is as fast as your first set.

Shorter Workout*

Download PDF Version

Warm Up:
300 easy free
200 drill, choice
4 x 25 fast to middle, easy to wall choice
600 yards

Main set:
2 x 100 hard free - best time you can hit - :20 rest
200 yards
800 cumulative yards

4 x 100 kick with board and fins - best interval you can hold getting :05 rest
400 yards
1200 cumulative yards

1 x 200 build, choice - :10 rest
2 x 100 hard free - best time you can hit - :20 rest
100 easy recovery
1 x 200 build, no free - :10 rest
2 x 100 hard free - best time you can hit - :20 rest
100 easy recovery
1000 yards
2200 cumulative yards

2 x 125 pull with buoy and paddles, middle 75 is hard, 1st and last 25 are moderate - :10 rest
250 yards
2450 cumulative yards

OK! Last time for this...stay strong!!!
2 x 100 hard free - best time you can hit - :20 rest
200 yards
2650 cumulative yards

200 easy

Longer Workout*

Download PDF Version

Warm Up:
600 easy free
300 drill, choice
4 x 25 fast to middle, easy to wall choice
1000 yards

Main set:
2 x 100 hard free - best time you can hit - :20 rest
200 yards
1200 cumulative yards

6 x 100 kick with board and fins - best interval you can hold getting :05 rest
600 yards
1800 cumulative yards

3 x 200 build, choice - :10 rest
2 x 100 hard free - best time you can hit - :20 rest
100 easy recovery
3 x 200 descend (2nd 100 faster than 1st) - :10 rest
2 x 100 hard free - best time you can hit - :20 rest
100 easy recovery
1800 yards
3600 cumulative yards

4 x 125 pull with buoy and paddles, middle 75 is hard, 1st and last 25 are moderate - :10 rest
500 yards
4100 cumulative yards

OK! Last time for this...stay strong!!!
2 x 100 hard free - best time you can hit - :20 rest
200 yards
4300 cumulative yards

300 alternating 75 free/75 backstroke, completing the flipturn just before the wall (so you get NO push-off!).
300 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.