Kiefer Background

Alternating Free and Stroke

By Stacey Kiefer, Masters Swim Coach

October 26, 2011

Kiefer is more than an aquatic merchant; we're a team of athletes with a vast knowledge and love for the water that we're eager to share. The swim workouts that you will find in this section 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.

Workout Focus: Alternating Free and Stroke

Shorter Workout

 

Warm Up:
400 free easy
200 stroke easy, every 3rd length is drill
100 kick on side or back
4 x 25 stroke, build each one
800 yards

Main Set:
Pick an interval that gives about :10 rest. Mix up the stroke for each.
2 x 100 swim by 25: free, stroke, free, free
2 x 100 swim by 25: free, free, free, stroke
2 x 100 swim by 25: free, free, stroke, free
2 x 100 swim by 25: stroke, free, free, free
800 yards
1600 cumulative yards

Pick an interval that gives about :10 rest. Mix up the stroke for each.
8 x 50 alternate odds free, evens stroke
400 yards
2000 cumulative yards

200 pull - use buoy only
100 kick - use board only
300 yards
2300 cumulative yards

100 easy swim
8 x 25 HARD! Mix up the strokes. Take about :15 rest between each
300 yards
2600 cumulative yards

200 easy


Longer Workout

 

Warm Up:
400 free easy
300 stroke easy, every 3rd length is drill
200 kick on side or back
4 x 25 stroke, build each one
1000 yards

Main Set:
Pick an interval that gives about :10 rest. Mix up the stroke for each.
3 x 100 swim by 25: free, stroke, free, free
3 x 100 swim by 25: free, free, free, stroke
3 x 100 swim by 25: free, free, stroke, free
3 x 100 swim by 25: stroke, free, free, free
1200 yards
2200 cumulative yards

Pick an interval that gives about :10 rest. Mix up the stroke for each.
20 x 50 alternate odds free, evens stroke
1000 yards
3200 cumulative yards

300 pull - use buoy and paddles
200 kick - use board and fins
200 pull - use buoy only
100 kick - use board only
800 yards
4000 cumulative yards

100 easy swim
12 x 25 HARD! Mix up the strokes. Take about :15 rest between each
400 yards
4400 cumulative yards

200 easy