By Stacey Kiefer, Masters Swimmer

November 10, 2014

Swim Workout Description:

Focus: Practice keeping a consistent pace to avoid hitting the wall when racing.

Shorter Workout*

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Warm Up:
200 free
200 non-free
300 IM - 25 kick/25 drill/25 swim
4 x 25 - 1 of each stroke, perfect streamline and a stretched out stroke
800 yards

Main set:
16 x 25 with fins completed as:
4 x 24 fast fly kick on back - :10 rest
4 x 25 fast free swim - :10 rest
4 x 25 underwater fly kick on front - :10 rest
4 x 25 fast back or fly swim - :10 rest
400 yards
1200 cumulative yards

Perfect Pace 50’s:
8 x 50 completed as 2 rounds of 4 (a different stroke for each round) swimming at a fast but maintainable pace, keeping the exact finish time for all 4 - :20 rest
400 yards
1600 cumulative yards

Pyramid pull with buoy and paddles, completed as:
25/50/100/50/25 - take :10 rest after each distance
250 yards
1850 cumulative yards

Perfect Pace 100’s:
6 x 100 completed as 2 rounds of 3 (a different stroke for each round) swimming at a fast but maintainable pace, keeping the exact finish time for all 3 - :20 rest
600 yards
2450 cumulative yards

3 x 50 swim from the middle of the pool - your choice of stroke - swim portion is moderate, but concentrate on fast turns, streamline, and breakout - :15 rest
150 yards
2600 cumulative yards

200 easy

Longer Workout*

Download PDF Version

Warm Up:
300 free
300 non-free
300 IM - 25 kick/25 drill/25 swim
4 x 25 - 1 of each stroke, perfect streamline and a stretched out stroke
1000 yards

Main set:
24 x 25 with fins completed as:
6 x 24 fast fly kick on back - :10 rest
6 x 25 fast free swim - :10 rest
6 x 25 underwater fly kick on front - :10 rest
6 x 25 fast back or fly swim - :10 rest
600 yards
1600 cumulative yards

Perfect Pace 50’s: 12 x 50 completed as 2 rounds of 6 (a different stroke for each round) swimming at a fast but maintainable pace, keeping the exact finish time for all 6 - :20 rest
600 yards
2200 cumulative yards

Pyramid pull with buoy and paddles, completed as: 50/100/150/200/150/100/50 - take :10 rest after each distance
800 yards
3000 cumulative yards

Perfect Pace 100’s: 8 x 100 completed as 2 rounds of 4 (a different stroke for each round) swimming at a fast but maintainable pace, keeping the exact finish time for all 4 - :20 rest
800 yards
3800 cumulative yards

4 x 75 - swim 25 fly/25 free/25 back - moderate pace - :15 rest
4 x 75 - swim 25 back/25 free/25 breast - moderate pace - :15 rest
600 yards
4400 cumulative yards

4 x 50 swim from the middle of the pool - your choice of stroke - swim portion is moderate, but concentrate on fast turns, streamline, and breakout - :15 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.