By Stacey Kiefer, Masters Swimmer

March 16, 2014

Swim Workout Description:

Tempo variation will increase your overall speed. Enjoy moderate and hard tempo in this workout.

Shorter Workout*

Download PDF Version

Warm Up:
100 free
100 IM kick
100 IM drill
100 free
4 x 25 odds: right arm only, evens: left arm only, your choice of stroke
4 x 25 build – one of each stroke
600 yards

Main set:
Complete the below set 2 times:
100 IM – hard - :15 rest
2 x 50 kick with board – moderate - :10 rest
1 x 100 free – hard - :15 rest
2 x 50 kick with board – moderate - :10 rest
1 x100 recovery - :15 rest
1000 yards
1600 cumulative yards

8 x 25 free kick with board and fins, fast - :10 rest
200 yards
1800 cumulative yards

5 x 100 free pull with buoy and paddles – hard tempo pace – pick an interval in which you are getting about :05 rest
500 yards
2300 cumulative yards

Complete the below set 4 times – once for each stroke:
25 swim off the block – fast! - :15 rest
50 swim, moderate tempo - :15 rest
300 yards
2600 cumulative yards

200 easy

Longer Workout*

Download PDF Version

Warm Up:
200 free
200 IM kick
200 IM drill
200 free
4 x 25 odds: right arm only, evens: left arm only, your choice of stroke
4 x 25 build – one of each stroke
1000 yards

Main set:
Complete the below set 2 times:
200 IM – hard - :15 rest
2 x 50 kick with board – moderate - :10 rest
2 x 100 free – hard - :15 rest
2 x 50 kick with board – moderate - :10 rest
1 x100 recovery - :15 rest
1400 yards
2400 cumulative yards

200 fly kick on back with fins - :10 rest
8 x 25 free kick with board and fins, fast - :10 rest
400 yards
2800 cumulative yards

10 x 100 free pull with buoy and paddles – hard tempo pace – pick an interval in which you are getting about :05 rest
1000 yards
3800 cumulative yards

4 x 75 kick with board and fins - :10 rest
300 yards
4100 cumulative yards

Complete the below set 4 times – once for each stroke:
25 swim off the block – fast! - :15 rest
2 x 50 swim, moderate tempo - :10 rest
500 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.