Swim Workout - A Taste Of Speed!
By Stacey Kiefer, Masters Swimmer
September 8, 2014
Swim Workout Description:
Focus: Jumpstart swim season with a touch of speed.
Shorter Workout*
Warm Up:
200 free easy
100 free kick on side
100 IM drill
100 back kick
200 alternating 50 back/50 breast
4 x 25 build, one of each stroke
800 yards
Main set:
4 x 25 freestyle drill completed as odds: catch-up, evens: scull - :10 rest
100 yards
900 cumulative yards
4 x 200 free completed as:
100 moderate - :05 rest/50 build – :10 rest/50 fast – :20 rest
800 yards
1700 cumulative yards
100 kick with fins and board
100 yards
1800 cumulative yards
4 x 125 free or back pull with paddles and buoy completed as:
75 moderate - :05 rest/25 build - :10 rest/25 hard - :20 rest
500 yards
2300 cumulative yards
Complete the below set 3 times – use a different stroke for each round.
25 fast - :10 rest
50 moderate - :10 rest
25 fast - :30 rest
300 yards
2600 cumulative yards
200 easy
Longer Workout*
Warm Up:
300 free easy
100 free kick on side
200 IM drill
100 back kick
200 alternating 50 back/50 breast
4 x 25 build, one of each stroke
1000 yards
Main set:
8 x 25 freestyle drill completed as odds: catch-up, evens: scull - :10 rest
200 yards
1200 cumulative yards
8 x 200 free completed as:
100 moderate - :05 rest/50 build – :10 rest/50 fast – :20 rest
1600 yards
2800 cumulative yards
300 kick with fins alternating 100 with board/100 no board/100 with board
300 yards
3100 cumulative yards
4 x 125 free or back pull with paddles and buoy completed as:
75 moderate - :05 rest/25 build - :10 rest/25 hard - :20 rest
500 yards
3600 cumulative yards
Complete the below set 4 times – one round for each stroke.
25 fast - :10 rest
50 moderate - :10 rest
25 fast - :30 rest
400 yards
4000 cumulative yards
300 pull with paddles, buoy, and swimmers snorkel. Odds lengths are half length left arm/half length right arm, even lengths are super long stretched out stroke.
300 yards
4300 cumulative yards
Complete the below set 4 times:
25 super hard from a dive right into 50 super easy - :15 rest, thinking about perfect stroke. Mix up the strokes.
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.
