By Stacey Kiefer, Masters Swimmer

August 4, 2014

Swim Workout Description:

Focus: A stroke-perfecting main set is followed by sprinting with new, awesome sprint form.

Shorter Workout*

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Warm Up:
300 free easy
200 IM – odd lengths left arm only/even lengths right arm only
100 IM kick on back
4 x 25 build - odds free, evens non-free
700 yards

Main set:
4 x 100 free at a moderate pace with pull buoy, paddles, and swimmers snorkel - :10 rest
1 x 200 free hard - no equipment - :30 rest
600 yards
1300 cumulative yards

8 x 25 - choice, hard push off, 3 hard strokes, easy to the end of the pool - :20 rest
200 yards
1500 cumulative yards

Complete the below set 2 times:
200 IM – super hard - :20 rest
100 IM – super easy - :15 rest
600 yards
2100 cumulative yards

8 x 25 odds fist drill (freestyle while holding your hands in a fist), evens – backstroke sailboat drill (hold arm straight up in the air for 3 seconds before switching to the opposite arm) - :10 rest
200 yards
2300 cumulative yards

2 x 150 choice of stroke, completed as 50 kick on back/50 pull, buoy only (no paddles)/50 swim - :20 rest
300 yards
2600 cumulative yards
200 easy

Longer Workout*

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Warm Up:
400 free easy
200 IM – odd lengths left arm only/even lengths right arm only
100 IM kick on back
100 IM swim, stretched out stroke
8 x 25 build - odds free, evens non-free
1000 yards

Main set:
Complete the below set twice:
4 x 100 free at a moderate pace with pull buoy, paddles, and swimmers snorkel - :10 rest
1 x 200 free hard - no equipment - :30 rest
1200 yards
2200 cumulative yards

8 x 25 - choice, hard push off, 3 hard strokes, easy to the end of the pool - :20 rest
200 yards
2400 cumulative yards

Complete the below set 3 times:
200 IM – super hard - :20 rest
100 IM – super easy - :15 rest
900 yards
3300 cumulative yards

8 x 25 odds fist drill (freestyle while holding your hands in a fist), evens – backstroke sailboat drill (hold arm straight up in the air for 3 seconds before switching to the opposite arm) - :10 rest
200 yards
3500 cumulative yards

4 x 150 Completed as 50 kick on back/50 pull, buoy only (no paddles)/50 swim. Do one of each stroke - :20 rest
600 yards
4100 cumulative yards

8 x 25 choice of stroke, completed as super hard from the middle to the end of the pool. Clean, solid finish - :20 rest
200 yards
4300 cumulative yards

300 alternating 25 butterfly kick on front, hands on sides/25 backstroke swim, moderate.
300 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.