By Stacey Kiefer, Masters Swimmer

November 17, 2014

Swim Workout Description:

Focus: Sculling builds strength and speed while promoting better form.

Shorter Workout*

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Warm Up:
200 easy free
100 IM drill of choice
100 kick on back
100 non-free, thinking about perfect stroke
8 x 25 choice, easy to the second set of flags, hard finish to the wall
700 yards

Main set:
8 x 25 hard kick with fins (no board) - :15 rest
Odds: underwater
Evens: at the surface of the water
200 yards
900 cumulative yards

2 x 100 free: 50 scull/50 catch-up drill - :10 rest
2 x 100 back: 50 scull on back/50 sailboat drill (keep one arm in the air until the other arm catches it) - :10 rest
3 x 100 free at a hard pace - :15 rest
2 x 100 breast: 50 scull/50 - 2 kicks per 1 pull - :10 rest
2 x 100 fly: 50 scull/50 single arm (switch arms at the 25) - :10 rest
3 x 100 non-free or IM at a hard pace - :15 rest
1400 yards
2300 cumulative yards

6 x 50 pull with paddles and buoy, moderate pace your choice of stroke - :10 rest
300 yards
2600 cumulative yards

200 easy

Longer Workout*

Download PDF Version

Warm Up:
300 easy free
200 IM drill of choice
100 kick on back
200 non-free, thinking about perfect stroke
8 x 25 choice, easy to the second set of flags, hard finish to the wall
1000 yards

Main set:
16 x 25 hard kick with fins (no board) - :15 rest
Odds: underwater
Evens: at the surface of the water
400 yards
1400 cumulative yards

2 x 100 free: 50 scull/50 catch-up drill - :10 rest
2 x 100 back: 50 scull on back/50 sailboat drill (keep one arm in the air until the other arm catches it) - :10 rest
6 x 100 free at a hard pace - :15 rest
2 x 100 breast: 50 scull/50 - 2 kicks per 1 pull - :10 rest
2 x 100 fly: 50 scull/50 single arm (switch arms at the 25) - :10 rest
6 x 100 non-free or IM at a hard pace - :15 rest
2000 yards
3400 cumulative yards

16 x 25 super sprint kick with board (no fins) - :15 rest
400 yards
3800 cumulative yards

Complete the below in your choice of stroke:
6 x 50 pull with buoy (no paddles), moderate pace - :10 rest
8 x 25 sprint swim - :20 rest
6 x 50 pull with paddles and buoy, moderate pace - :10 rest
800 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.