Swim Workout - Taking Turns
By Stacey Kiefer, Masters Swimmer
October 13, 2014
Swim Workout Description:
Focus: Free and stroke get equal billing. Up your game and focus on non-free strokes that you like and dislike.
Shorter Workout*
Warm Up:
200 free
300 IM - 25 kick/25 drill/25 swim of each stroke
8 x 25 - odds free, evens non-free - streamline kick to middle, build to end
700 yards
Main set:
Swim 6, 5, 4, 3, 2,1 lengths - getting progressively faster as the distance gets shorts. Alternate even distances as non-free, odd distances as free - :15 rest after each distance. Swim back down to the starting end when you finish.
550 yards
1250 cumulative yards
Complete the below set 2 times. 1 round free, 1 round non-free.
2 x 50 drill - :10 rest
1 x 100 swim hard - :15 rest
1 x 200 pull, build - 1:00 rest
800 yards
2050 cumulative yards
4 x 50 swim - odds free/evens non-free, completed as 37.5 yards all out fast/12.5 yards super easy - :10 rest
200 yards
2250 cumulative yards
4 x 75 - 2 free/2 non-free completed as 25 swim moderate/25 kick (no board)/25 build swim with a hard finish - :15 rest
300 yards
2550 cumulative yards
50 choice off the block, hard - broken :05 at the 25. Get your time and deduct :05. Are you at a race time?
50 yards
2600 cumulative yards
200 easy
Longer Workout*
Warm Up:
300 free
300 IM - 25 kick/25 drill/25 swim of each stroke
100 scull of choice
100 IM swim
8 x 25 - odds free, evens non-free - streamline kick to middle, build to end
1000 yards
Main set:
Swim 10, 9, 8, 7, 6, 5, 4, 3, 2,1 lengths - getting progressively faster as the distance gets shorts.
Alternate even distances as non-free, odd distances as free - :15 rest after each distance. Swim back down to the starting end when you finish.
1400 yards
2400 cumulative yards
Complete the below set 2 times. 1 round free, 1 round non-free.
2 x 50 drill - :10 rest
1 x 100 swim hard - :15 rest
1 x 200 pull, build - 1:00 rest
800 yards
3200 cumulative yards
8 x 50 swim - odds free/evens non-free, completed as 37.5 yards all out fast/12.5 yards super easy - :10 rest
400 yards
3600 cumulative yards
6 x 75 free with buoy and paddles, breathing every 3rd/5th/7th stroke by 25 - :10 rest
450 yards
4050 cumulative yards
6 x 75 non-free completed as 25 swim moderate/25 kick (no board)/25 build swim with a hard finish - :15 rest
450 yards
4500 cumulative yards
100 choice off the block, hard - broken :05 at every 25. Get your time and deduct :15. Are you at a race time?
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.
