Swim Workout - Turkey Prep
By Stacey Kiefer, Masters Swimmer
November 24, 2014
Swim Workout Description:
Focus: Calorie burning speed and strength, will make your holiday more enjoyable! Eat up!
Shorter Workout*
Warm Up:
400 Free
300 IM - 25 kick/25 drill/25 swim of each stroke
4 x 25 choice, build
800 yards
Main set:
400 free negative split (2nd 200 is faster than 1st 200) - go right into 10 x pool push-ups
4 x 25 breast fast - :15 rest
1:00 rest
300 IM build within each 75 - go right into 10 x pool push-ups
4 x 25 fly fast - :15 rest
1:00 rest
200 IM build within each 50 - go right into 10 x pool push-ups
4 x 25 free fast - :15 rest
1:00 rest
100 IM all out off the block
1300 yards
2100 cumulative yards
3 x 100 pull with paddles and buoy descend (get faster with each one - last one should be hard) - :10 rest
300 yards
2400 cumulative yards
8 x 25 - :10 rest, completed as:
1-2 butterfly kick under water in streamline position
3-4 kick on back - fly or back
5-8 kick your choice with board (no fins), super fast
200 yards
2600 cumulative yards
200 easy
Longer Workout*
Warm Up:
600 Free
300 IM - 25 kick/25 drill/25 swim of each stroke
4 x 25 choice, build
1000 yards
Main set:
500 free build - go right into 10 x pool push-ups
4 x 25 back fast - :15 rest
1:00 rest
400 free negative split (2nd 200 is faster than 1st 200) - go right into 10 x pool push-ups
4 x 25 breast fast - :15 rest
1:00 rest
300 IM build within each 75 - go right into 10 x pool push-ups
4 x 25 fly fast - :15 rest
1:00 rest
200 IM build within each 50 - go right into 10 x pool push-ups
4 x 25 free fast - :15 rest
1:00 rest
100 IM all out off the block
1900 yards
2900 cumulative yards
400 IM kick - no board/no fins
4 x 25 sprint kick with board - :10 rest
500 yards
3400 cumulative yards
4 x 125 pull with paddles and buoy descend (get faster with each one - last one should be hard) - :10 rest
500 yards
3900 cumulative yards
8 x 50 - :15 rest, completed as:
odds: free - 3 breaths per length, stretched out focusing on perfect stroke
evens: non-free - fast in and out of the turn, fast finish
400 yards
4300 cumulative yards
12 x 25 - :10 rest, completed as:
1-4 butterfly kick under water in streamline position
5-8 kick on back - fly or back
9-12 kick your choice with board (no fins), super fast
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.
