Swim Workout - Swim Sampler
By Stacey Kiefer, Masters Swimmer
December 15, 2014
Swim Workout Description:
Focus: Long, short, moderate, fast, swim, kick, drills...it’s all covered in this workout.
Shorter Workout*
Warm Up:
300 free easy
300 IM - 25 kick/25 drill/25 swim of each stroke
100 - alternate 25 thumb drag drill/25 double arm backstroke
100 - IM, perfect stroke
800 yards
Main set:
4 x 150 moderate with :20 rest, completed as:
25 fly/25 back/25 breast/75 free
600 yards
1400 cumulative yards
300 pull choice with buoy and paddles - 1:00 rest
3 x 100 hard non-free (pick just one stroke) - on an interval in which you are working hard and getting :05 rest
300 kick with board and fins - 1:00 rest
3 x 100 hard free - on an interval in which you are working hard and getting :05 rest
1200 yards
2600 cumulative yards
200 easy
Longer Workout*
Warm Up:
400 free easy
300 IM - 25 kick/25 drill/25 swim of each stroke
200 - alternate 25 thumb drag drill/25 double arm backstroke
100 - IM, perfect stroke
1000 yards
Main set:
6 x 150 swim moderate with :20 rest, completed as:
25 fly/25 back/25 breast/75 free
900 yards
1900 cumulative yards
500 pull choice with buoy and paddles - 1:00 rest
5 x 100 hard non-free (pick just one stroke) - on an interval in which you are working hard and getting :05 rest
500 kick with board and fins - 1:00 rest
5 x 100 hard free - on an interval in which you are working hard and getting :05 rest
2000 yards
3900 cumulative yards
6 x 50 completed as 25 scull/25 drill of your choice - mix up the strokes - :10 rest
300 yards
4200 cumulative yards
6 x 50 swim with fins, super fast - mix up the strokes - :15 rest
300 yards
4500 cumulative yards
4 x 25 - 1 of each stroke, hard - focus on a hard push off the wall and tight streamline - :30 rest
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.
