Swim Workout - The Big Break-Up
By Stacey Kiefer, Masters Swimmer
February 16, 2014
Swim Workout Description:
Breaking up distances makes practice more fun and beneficial.
Shorter Workout*
Warm Up:
300 easy free
200 IM drill
100 IM kick without board
8 x 25 – odds: swim hard to middle/easy to wall, evens: build
800 yards
Main set:
3 x 300 swim completed in the below format. The 1st 100 is build up, the middle 100 is hard, and the 3rd 100 is build down. Take :20 rest after each 300.
100 free/100 fly/100 free
100 free/100 back/100 free
100 free/100 breast/100 free
900 yards
1700 cumulative yards
4 x 50 kick with board and fins - :10 rest
200 yards
1900 cumulative yards
4 x 75 swim completed in the below format. The 1st and 3rd lengths are hard, the middle length is recovery. Take :10 rest after each 75.
#1 fly/free/fly
#2 back/free/back
#3 breast/free/breast
#4 all free
300 yards
2200 cumulative yards
3 x 100 free pull with paddles and buoy completed as 1st and 4th length of each 100 only take 2 breaths, middle 50 breathing every 3rd stroke. - :20 rest
300 yards
2500 cumulative yards
50 fly kick on back, no fins - :10 rest
2 x 25 sprint fly swim - :15 rest
100 yards
2600 cumulative yards
200 easy
Longer Workout*
Warm Up:
500 easy free
200 IM drill
100 IM kick without board
8 x 25 – odds: swim hard to middle/easy to wall, evens: build
1000 yards
Main set:
4 x 300 swim completed in the below format. The 1st 100 is build up, the middle 100 is hard, and the 3rd 100 is build down. Take :20 rest after each 300.
100 free/100 fly/100 free
100 free/100 back/100 free
100 free/100 breast/100 free
300 free
1200 yards
2200 cumulative yards
8 x 50 kick with board and fins - :10 rest
400 yards
2600 cumulative yards
8 x 75 swim completed in the below format. The 1st and 3rd lengths are hard, the middle length is recovery. Take :10 rest after each 75.
#1 & #5 fly/free/fly
#2 & #6 back/free/back
#3 & #7 breast/free/breast
#4 & #8 all free
600 yards
3200 cumulative yards
6 x 100 free pull with paddles and buoy completed as 1st and 4th length of each 100 only take 2 breaths, middle 50 breathing every 3rd stroke. - :20 rest
600 yards
3800 cumulative yards
400 free moderate, but every 3rd length is fast.
400 yards
4200 cumulative yards
200 fly kick on back with fins - :15 rest
100 oversize fly kick on side with fins – alternate sides by 25 - :10 rest
50 fly kick on back, no fins - :10 rest
2 x 25 sprint fly swim - :15 rest
400 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.
