By Stacey Kiefer, Masters Swimmer

November 3, 2014

Swim Workout Description:

Focus: Longer sets will help build the endurance you’ll need for racing.

Shorter Workout*

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Warm Up:
300 easy free
200 IM 25 drill/25 swim
100 IM kick (no board/no fins)
4 x 25 - half length easy/half length hard
700 yards

Main set:
Complete the below set 2 times, choose 2 different strokes
4 x 25 - build - :10 rest
2 x 50 - 25 drill/25 recovery - :10 rest
1 x100 - hard - 1:00 rest
600 yards
1300 cumulative yards

3 x 400 completed as:
#1 free, build within each 100 - 1:00 rest
#2 pull free with buoy and paddles, breathing 3/5/7/9 by 25 - 1:00 rest
#3 free, hard off the block for time
1200 yards
2500 cumulative yards

4 x 25 swim your choice of stroke, odds are hard off the block, evens are recovery
100 yards
2600 cumulative yards

200 easy

Longer Workout*

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Warm Up:
500 easy free
200 IM 25 drill/25 swim
100 IM kick (no board/no fins)
100 scull
4 x 25 - half length easy/half length hard
1000 yards

Main set:
Complete the below set 4 times, one of each stroke.
4 x 25 - build - :10 rest
4 x 50 - 25 drill/25 recovery - :10 rest
1 x100 - hard - 1:00 rest
1600 yards
2600 cumulative yards

Pyramid kick with or without board (no fins), completed as:
25/50/75/100/75/50/25 - take :10 rest after each distance
400 yards
3000 cumulative yards

3 x 500 completed as:
#1 free, build within each 100 - 1:00 rest
#2 pull free with buoy and paddles, breathing 3/5/7/9 by 25 - 1:00 rest
#3 free, hard off the block for time
1500 yards
4500 cumulative yards

4 x 25 swim your choice of stroke, odds are hard off the block, evens are recovery
100 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.