By Stacey Kiefer, Masters Swimmer

October 20, 2014

Swim Workout Description:

Focus: Extra kicking and pulling to make you extra strong.

Shorter Workout*

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Warm Up:
200 free
200 IM completed as 25 kick/25 drill of each stroke
100 back, swim
100 breast, swim
8 x 25 choice of stroke, odds swim distance per stroke, evens half length underwater kick/half length moderate swim
800 yards

Main set:
2 x 100 pull with paddles and buoy at a hard but maintainable pace - :10 rest
1:00 rest
2 x 75 kick with fins and board at a hard but maintainable pace - :10 rest
1:00 rest
2 x 100 swim at a hard but maintainable pace - :10 rest
1:00 rest
2 x 75 kick with fins and board at a hard but maintainable pace - :10 rest
1:00 rest
2 x 100 pull with paddles and buoy at a hard but maintainable pace - :10 rest
900 yards
1700 cumulative yards

4 x 25 kick on back with fins - super fast - :15 rest
4 x 50 kick with board (no fins), try to lower your time on each 50 - :10 rest
4 x 25 kick with fins and board - super fast - :15 rest
400 yards
2100 cumulative yards

Complete the below set 4 times:
1 x 75 IM - rotate through dropping one stroke - ie. #1 - fly/back/breast, #2 - free/fly/back, #3 - breast/free/fly, #4 back/breast/free - :15 rest
1 x 50 swim of the stroke you dropped - ie. #1 free, #2 breast, #3 back, #4 fly - :10 rest
500 yards
2600 cumulative yards

200 easy

Longer Workout*

Download PDF Version

Warm Up:
400 free
200 IM completed as 25 kick/25 drill of each stroke
100 back, swim
100 breast, swim
8 x 25 choice of stroke, odds swim distance per stroke, evens half length underwater kick/half length moderate swim
1000 yards

Main set:
4 x 100 pull with paddles and buoy at a hard but maintainable pace - :10 rest
1:00 rest
4 x 75 kick with fins and board at a hard but maintainable pace - :10 rest
1:00 rest
4 x 100 swim at a hard but maintainable pace - :10 rest
1:00 rest
4 x 75 kick with fins and board at a hard but maintainable pace - :10 rest
1:00 rest
4 x 100 pull with paddles and buoy at a hard but maintainable pace - :10 rest
1800 yards
2800 cumulative yards

8 x 25 kick on back with fins - super fast - :15 rest
4 x 50 kick with board (no fins), try to lower your time on each 50 - :10 rest
8 x 25 kick with fins and board - super fast - :15 rest
600 yards
3400 cumulative yards

Complete the below set 4 times:
1 x 75 IM - rotate through dropping one stroke - ie. #1 - fly/back/breast, #2 - free/fly/back, #3 - breast/free/fly, #4 back/breast/free - :15 rest
1 x 50 swim of the stroke you dropped - ie. #1 free, #2 breast, #3 back, #4 fly - :10 rest
500 yards
3900 cumulative yards

4 x 125 completed as 25 scull/75 hard swim - your choice of stroke/25 kick - :15 rest
500 yards
4400 cumulative yards

8 x 25 completed as 2 kick/2 pull/2 drill/2 swim - pick one stroke and make it perfect - :10 rest
200 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.