By Stacey Kiefer, Masters Swimmer

February 2, 2014

Swim Workout Description:

Get fast by descending in practice. If you train to get faster, you WILL get faster!

Shorter Workout*

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Warm Up:
300 free, easy
200 - 25 kick on side/25 drill of choice
200 - IM 25 scull/25 swim of each stroke
4 x 25 – one of each stroke, kick to the middle in streamline position, swim to the end with perfect stroke
800 yards

Main set:
4 x 75 with fins, 25 swim build up /25 kick (no board) on back or side, hard/25 swim, build down - mix up the strokes - :10 rest
300 yards
1100 cumulative yards

4 x 200 - 25 kick (no board)/150 swim free/25 kick (no board) - descend (get faster with each 200, last one is hard) - :15 rest
800 yards
1900 cumulative yards

200 free or back moderate, with paddles (no buoy) - :10 rest
3 x 50 swim, build within each 50, #1 fly/#2 back/#3 breast - :15 rest
6 x 25 all out sprint, mix up the strokes - :20 rest
500 yards
2400 cumulative yards

8 x 25 free, decreasing the amount of breaths you take in rounds of 4 (#1=3 breaths, #2=2 breaths, #3 = 1 breath, #4=no breathing) - :10 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout*

Download PDF Version

Warm Up:
400 free, easy
300 - 25 kick on side/25 drill of choice
200 - IM 25 scull/25 swim of each stroke
4 x 25 – one of each stroke, kick to the middle in streamline position, swim to the end with perfect stroke
1000 yards

Main set:
8 x 75 with fins, 25 swim build up /25 kick (no board) on back or side, hard/25 swim, build down - mix up the strokes - :10 rest
600 yards
1600 cumulative yards

4 x 200 - 25 kick (no board)/150 swim free/25 kick (no board) - descend (get faster with each 200, last one is hard) - :15 rest
800 yards
2400 cumulative yards

Complete the below set 4 times:
200 free or back moderate, with paddles (no buoy) - :10 rest
3 x 50 swim, build within each 50, #1 fly/#2 back/#3 breast - :15 rest
6 x 25 all out sprint, mix up the strokes - :20 rest
:30 rest between rounds
2000 yards
4400 cumulative yards

8 x 25 free, decreasing the amount of breaths you take in rounds of 4 (#1=3 breaths, #2=2 breaths, #3 = 1 breath, #4=no breathing) - :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.