Kiefer Background

All Strokes Are Created Equal

By Stacey Kiefer, Masters Swimmer

August 25, 2014

Swim Workout Description:

Focus: This slack-proof workout trains all 4 strokes equally hard. No favoritism today!

Shorter Workout*

  Download PDF Version

Warm Up:
300 free
400 IM - 25 kick/25 drill/25 swim/25 scull
700 yards

Main set:
4 x 25 - odds kicking on back, evens kicking on front, a far as you can go underwater - :15 rest
100 yards
800 cumulative yards

3 x 50 fly moderate - :15 rest
4 x 25 fly sprint - :20 rest
3 x 50 breast moderate - :15 rest
4 x 25 breast sprint - :20 rest
3 x 50 back moderate - :15 rest
4 x 25 back sprint - :20 rest
3 x 50 free moderate - :15 rest
4 x 25 free sprint - :20 rest
1000 yards
1800 cumulative yards

Pull with buoy and paddles, getting faster as each distance gets shorter. 50 should be all out!
150 - :15 rest
100 - :20 rest
50 - 1:00 rest
300 yards
2100 cumulative yards

Kick with board and fins, getting faster as each distance gets shorter. 50 should be all out!
150 - :15 rest
100 - :20 rest
50 - 1:00 rest
300 yards
2400 cumulative yards

200 IM completed as 25 drill/25 hard swim of each stroke.
200 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
600 free
400 IM - 25 kick/25 drill/25 swim/25 scull
1000 yards

Main set:
8 x 25 - odds kicking on back, evens kicking on front, a far as you can go underwater - :15 rest
200 yards
1200 cumulative yards

300 hard free - :10 rest
100 recovery, your choice of stroke
200 hard IM - :10 rest
100 recovery, your choice of stroke
100 hard best non-free stroke - :10 rest
100 recovery, your choice of stroke
900 yards
2100 cumulative yards

4 x 50 fly moderate - :15 rest
4 x 25 fly sprint - :20 rest
4 x 50 breast moderate - :15 rest
4 x 25 breast sprint - :20 rest
4 x 50 back moderate - :15 rest
4 x 25 back sprint - :20 rest
4 x 50 free moderate - :15 rest
4 x 25 free sprint - :20 rest
1200 yards
3300 cumulative yards

Pull with buoy and paddles, getting faster as each distance gets shorter. 50 should be all out!
200 - :10 rest
150 - :15 rest
100 - :20 rest
50 - 1:00 rest
500 yards
3800 cumulative yards

Kick with board and fins, getting faster as each distance gets shorter. 50 should be all out!
200 - :10 rest
150 - :15 rest
100 - :20 rest
50 - 1:00 rest
500 yards
4300 cumulative yards

300 IM completed as 50 drill/25 hard swim of each stroke.
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.