Swim Workout - Pick up the Pace!
By Stacey Kiefer, Masters Swimmer
February 23, 2014
Swim Workout Description:
This workout will have you swimming faster while getting less rest. GO! GO! GO!
Shorter Workout*
Warm Up:
200 free
100 IM drill
100 kick
100 IM swim
8 x 25 choice - odds easy, evens hard
700 yards
Main set:
Complete the below descend kick/swim set wearing fins, but no board. As the rest interval gets shorts, your swimming and kicking should get faster!
75 kick - :20 rest
100 swim - :20 rest
75 kick - :15 rest
100 swim - :15 rest
75 kick - :10 rest
100 swim - :10 rest
75 kick - SUPER FAST- :05 rest
100 swim - SUPER FAST- :05 rest
700 yards
1400 cumulative yards
4 x 75 pull with paddles and buoy. Complete 1-2 taking :10 rest, 3-4 taking only :05 rest
300 yards
1700 cumulative yards
8 x 50 swim - complete 2 of each stroke, #1 is moderate, #2 is hard - :10 rest
400 yards
2100 cumulative yards
20 x 25 - get faster by 2’s. Each 2 x 25 should be :01 faster than the previous 2 so that by #19 & 20 you are swimming :10 faster per 25 than #1 & 2. - :10 rest (Hint: Don’t start out too fast on the first one!)
500 yards
2600 cumulative yards
200 easy
Longer Workout*
Warm Up:
300 free
200 IM drill
100 kick
200 non-free
8 x 25 choice - odds easy, evens hard
1000 yards
Main set:
Complete the below descend kick/swim set wearing fins, but no board. As the rest interval gets shorts, your swimming and kicking should get faster!
75 kick - :20 rest
100 swim - :20 rest
75 kick - :15 rest
100 swim - :15 rest
75 kick - :10 rest
100 swim - :10 rest
75 kick - SUPER FAST- :05 rest
100 swim - SUPER FAST- :05 rest
700 yards
1700 cumulative yards
8 x 75 pull with paddles and buoy. Complete 1-4 taking :10 rest, 5-8 taking only :05 rest
600 yards
2300 cumulative yards
12 x 50 swim - complete 3 of each stroke, descending within the groups of 3 - :10 rest
600 yards
2900 cumulative yards
4 x 300 completed as:
#1 drills of your choice, mix up the drills - :10 rest
#2 DPS (distance per stroke), mix up the strokes - :15 rest
#3 IM moderate - :30 rest
#4 hard - your choice of stroke, must pick one stroke
1200 yards
4100 cumulative yards
20 x 25 - get faster by 2’s. Each 2 x 25 should be :01 faster than the previous 2 so that by #19 & 20 you are swimming :10 faster per 25 than #1 & 2. - :10 rest (Hint: Don’t start out too fast on the first one!)
500 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.
