By Stacey Kiefer, Masters Swimmer

October 6, 2014

Swim Workout Description:

Focus: Prepare for a hard set with drills.

Shorter Workout*

Download PDF Version

Warm Up:
100 free
100 back
100 free
100 breast
100 free
100 fly (3 left arm/3 right arm/3 full stroke)
4 x 25 - 1 of each stroke, build
700 yards

Main set:
8 x 25 kick underwater with fins (streamline position) - :15 rest
200 yards
900 cumulative yards

6 x 75 drill - :10 rest, completed as:
25 - kayak drill (on your back, use a kickboard to pull yourself through the water in a backwards paddling motion, alternating sides - hang onto the board with both hands)
25 - fist drill (swim with your fists closed)
25 - 3+ dolphin kicks off the wall then distance per stroke (take as few strokes as possible)
450 yards
1350 cumulative yards

6 x100 free - completed as:
#1 - 2 = 75 moderate/25 hard - :10 rest
#3 - 4 = 50 moderate/50 hard - :15 rest
#5 - 6 = 25 moderate/75 hard - :20 rest
600 yards
1950 cumulative yards

Pull with paddles and buoy - your choice of stroke. Complete the below set 2 times:
50 moderate - :10 rest
2 x 25 hard - :15 rest
200 yards
2150 cumulative yards

Kick with board and fins - your choice of stroke (no fins for breast). Complete the below set 2 times:
50 moderate - :10 rest
2 x 25 hard - :15 rest
200 yards
2350 cumulative yards

2 x 100 IM - feeling good - off the block if you want for #2 - :15 rest
50 easy
250 yards
2600 cumulative yards

200 easy

Longer Workout*

Download PDF Version

Warm Up:
200 free
100 back
200 free
100 breast
200 free
100 fly (3 left arm/3 right arm/3 full stroke)
4 x 25 - 1 of each stroke, build
1000 yards

Main set:
8 x 25 kick underwater with fins (streamline position) - :15 rest
200 yards
1200 cumulative yards

6 x 75 drill - :10 rest, completed as:
25 - kayak drill (on your back, use a kickboard to pull yourself through the water in a backwards paddling motion, alternating sides - hang onto the board with both hands)
25 - fist drill (swim with your fists closed)
25 - 3+ dolphin kicks off the wall then distance per stroke (take as few strokes as possible)
450 yards
1650 cumulative yards

12 x100 free - completed as:
#1 - 4 = 75 moderate/25 hard - :10 rest
#5 - 8 = 50 moderate/50 hard - :15 rest
#9 - 12 = 25 moderate/75 hard - :20 rest
1200 yards
2850 cumulative yards

Pull with paddles and buoy - your choice of stroke. Complete the below set 4 times:
50 moderate - :10 rest
2 x 25 hard - :15 rest
400 yards
3250 cumulative yards

Kick with board and fins - your choice of stroke (no fins on breast). Complete the below set 4 times:
50 moderate - :10 rest
2 x 25 hard - :15 rest
400 yards
3650 cumulative yards

1 x 100 IM - easy - :15 rest
1 x 200 IM - long and strong - :20 rest
1 x 400 - feeling good - off the block if you want
100 easy
800 yards
4450 cumulative yards

6 x 25 - alternate odds fast swimming, evens scull recovery - :10 rest
150 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.