Kiefer Background

Big Building Swim Workout

By Stacey Kiefer, Masters Swimmer

June 9, 2014

Swim Workout Description:

Building sets, building speed; you name it, you’ll do it in this swim workout!

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy, every 3rd length is backstroke
200 alternating 25 scull (on front or back)/25 catch-up stroke
200 IM - 25 kick on back/25 drill of each stroke
4 x 25 - 1 of each stroke, build each one
800 yards

Main set:
Complete the below 2 rounds of build-up ladders as directed. You should increase your speed as each distance gets longer (25 is moderate, 50 is build, 75 is hard, 100 is all out).
Set #1: 25’s are all fly, 50’s are back, 75’s are breast, 100 is free.
25 - :30 rest
25 - :05 rest, 50 - :30 rest
25 - :05 rest, 50 - :05 rest, 75 - :30 rest
25 - :05 rest, 50 - :05 rest, 75 - :05 rest, 100 - 1:00 rest

Set #2: 25’s are all back, 50’s are fly, 75’s are free, 100 is breast.
25 - :30 rest
25 - :05 rest, 50 - :30 rest
25 - :05 rest, 50 - :05 rest, 75 - :30 rest
25 - :05 rest, 50 - :05 rest, 75 - :05 rest, 100 - 1:00 rest
1000 yards
1800 cumulative yards

200 moderate pull with paddles and buoy, breathing every 5th stroke/7th stroke/11th stroke, etc by 25. Once you can no longer hold your breath for the number of strokes, start back down at breathing every fifth stroke and repeat the build up.
200 yards
2000 cumulative yards

Complete the below set 4 times:
50 hard swim with fins (unless doing breast, then no fins) - :15 rest
2 x 25 hard kick with board and fins - :10 rest
400 yards
2400 cumulative yards

Swim a moderate 25 then do 10 pool push-ups, swim a hard 50 - do 9 pool push-up, 75 - 8, 100 - 7.
250 yards
2650 cumulative yards

200 easy

Longer Workout*

   Download PDF Version

Warm Up:
400 free easy, every 3rd length is backstroke
200 alternating 25 scull (on front or back)/25 catch-up stroke
300 IM - 25 kick on back/25 drill/25 swim of each stroke
4 x 25 - 1 of each stroke, build each one
1000 yards

Main set:
Complete the below 3 rounds of build-up ladders as directed. You should increase your speed as each distance gets longer (25 is moderate, 50 is build, 75 is hard, 100 is all out).
Set #1: 25’s are all fly, 50’s are back, 75’s are breast, 100 is free.
25 - :30 rest
25 - :05 rest, 50 - :30 rest
25 - :05 rest, 50 - :05 rest, 75 - :30 rest
25 - :05 rest, 50 - :05 rest, 75 - :05 rest, 100 - 1:00 rest

Set #2: 25’s are all back, 50’s are fly, 75’s are free, 100 is breast.
25 - :30 rest
25 - :05 rest, 50 - :30 rest
25 - :05 rest, 50 - :05 rest, 75 - :30 rest
25 - :05 rest, 50 - :05 rest, 75 - :05 rest, 100 - 1:00 rest

Set #3: 25’s are all free, 50’s are breast, 75’s are back, 100 is fly.:
25 - :30 rest
25 - :05 rest, 50 - :30 rest
25 - :05 rest, 50 - :05 rest, 75 - :30 rest
25 - :05 rest, 50 - :05 rest, 75 - :05 rest, 100 - 1:00 rest
1500 yards
2500 cumulative yards

400 moderate pull with paddles and buoy, breathing every 5th stroke/7th stroke/11th stroke, etc by 25. Once you can no longer hold your breath for the number of strokes, start back down at breathing every fifth stroke and repeat the build up.
400 yards
2900 cumulative yards

Complete the below set 8 times:
50 hard swim with fins (unless doing breast, then no fins) - :15 rest
2 x 25 hard kick with board and fins - :10 rest
800 yards
3700 cumulative yards

4 x 75 free pull with paddles (no buoy), wearing a swimmers snorkel. Build each length within the 75 so that the last 25 is really hard - :20 rest
300 yards
4000 cumulative yards

Swim a moderate 25 then do 10 pool push-ups, swim a hard 50 - do 9 pool push-up, 75 - 8, 100 - 7, 125 - 6, 150 - 5, swim an easy 50 backstroke recovery.
600 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.