Kiefer Background

1000 Yard Time Trial Swim Workout

By Stacey Kiefer, Masters Swim Coach

December 3, 2012

Swim Workout Description:

This workout features a 1000 for time to help you become aware of your endurance level. Can you maintain a fast pace or do you need to work on your base?

Shorter Workout*

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Warm Up:
300 free easy
100 IM drill
100 IM kick (no board, no fins)
100 IM swim
4 x 25 build choice
700 yards

Main set:
200 IM - alternate 25 drill, 25 kick on back
200 yards
900 cumulative yards

1000 free for time! If you have been training and you are feeling good, push it and see what you can go...if not, swim at the best maintainable pace you can keep. This is the hard set for this workout...so give it your best! Remember: alternate breathing, a steady kick, and tight streamline off the walls.
1000 yards
1900 cumulative yards

100 easy swim recovery (no free)
4 x 75 backstroke kick on back with fins (no board), middle 25 butterfly kick on back - :10 rest
400 yards
2300 cumulative yards

4 x 75 IM swim - rotate through dropping one stroke - :10 rest
#1 - fly/back/breast
#2 - fly/back/free
#3 - fly/breast/free
#4 - back/breast/free
300 yards
2600 cumulative yards

200 easy


Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
300 stroke easy
100 IM drill
100 IM kick (no board, no fins)
100 IM swim
4 x 25 build choice
1000 yards

Main set:
400 IM - alternate 50 drill, 50 kick with board (no fins)
400 yards
1400 cumulative yards

1000 free for time! If you have been training and you are feeling good, push it and see what you can go...if not, swim at the best maintainable pace you can keep. This is the hard set for this workout...so give it your best! Remember: alternate breathing, a steady kick, and tight streamline off the walls.
1000 yards
2400 cumulative yards

100 easy swim recovery (no free)
300 kick with board and fins - every 3rd length hard
400 yards
2800 cumulative yards

8 x 75 pull with buoy and paddles, middle 25 no freestyle - :10 rest
600 yards
3400 cumulative yards

6 x 75 backstroke kick on back with fins (no board), middle 25 butterfly kick on back - :10 rest
450 yards
3850 cumulative yards

4 x 75 IM swim - rotate through dropping one stroke - :10 rest
#1 - fly/back/breast
#2 - fly/back/free
#3 - fly/breast/free
#4 - back/breast/free
300 yards
4150 cumulative yards

2 x 75 - fast, choice - take as much time as you need to fully recover
150 yards
4300 cumulative yards

100 scull - no pull buoy, ok to kick a bit
100 yards
4400 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.