By Stacey Kiefer, Masters Swim Coach

February 17, 2014

Swim Workout Description:

Boost your sustainable middle-distance speed. Complete these recurrent rounds of 200s and go home tired!

Shorter Workout*

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Warm Up:
300 free easy
300 IM - 25 kick/25 drill/25 swim of each stroke
4 x 50 - 25 kick on side, 25 swim
800 yards

Main set:
3 x 200 with buoy and paddles freestyle - find a hard pace that you can maintain for the whole set, at an interval in which you are getting about :10 rest
600 yards
1400 cumulative yards

4 x 50 butterfly kick on back with fins, moderate - :15 rest
200 yards
1600 cumulative yards

2 x 200 IM swim - find a hard pace that you can maintain for both 200’s, at an interval in which you are getting about :15 rest
400 yards
2000 cumulative yards

4 x 50 backstroke kick with fins, moderate - :15 rest
200 yards
2200 cumulative yards

1 x 200 choice - but needs to be all one stroke (non-free), find a hard pace that you can maintain for the whole 200
200 yards
2400 cumulative yards

4 x 50 breaststroke kick with board, moderate - :15 rest
200 yards
2600 cumulative yards

200 easy

Longer Workout*

Download PDF Version

Warm Up:
500 free easy
300 IM - 25 kick/25 drill/25 swim of each stroke
4 x 50 - 25 kick on side, 25 swim
1000 yards

Main set:
4 x 200 with buoy and paddles freestyle - find a hard pace that you can maintain for the whole set, at an interval in which you are getting about :10 rest
800 yards
1800 cumulative yards

6 x 50 butterfly kick on back with fins, moderate - :15 rest
300 yards
2100 cumulative yards

3 x 200 IM swim - find a hard pace that you can maintain for the whole set, at an interval in which you are getting about :15 rest
600 yards
2700 cumulative yards

6 x 50 backstroke kick with fins, moderate - :15 rest
300 yards
3000 cumulative yards

2 x 200 choice - but needs to be all one stroke (non-free), find a hard pace that you can maintain for both 200’s, at an interval in which you are getting about :20 rest
400 yards
3400 cumulative yards

6 x 50 breaststroke kick with board, moderate - :15 rest
300 yards
3700 cumulative yards

1 x 200 freestyle - find a hard pace that you can maintain for the whole 200
200 yards
3900 cumulative yards

6 x 50 freestyle kick with board and fins, moderate - :15 rest
300 yards
4200 cumulative yards

16 x 25 - swim your choice of stroke in the following pattern (must do 4 - 25’s in one stroke before switching to a new stroke), one round can be kick if you choose - :15 rest
#1 build up
#2 sprint
#3 build down
#4 easy
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.