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Alternating Within Sets

By Stacey Kiefer, Masters Swim Coach

December 17, 2012

Swim Workout Description:

This workout focuses on switching gears quickly. You will enjoy alternating strokes and speeds within every set of this workout.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
300 IM - 25 kick/25 drill/25 swim
4 x 50 choice swim - alternate 25 build-up/25 build-down
800 yards

Main set:
Take :15 rest after each distance. 100’s stroke are moderate, 100 IM’s are faster than moderate, but not all out.
100 fly - if you can’t do a whole 100, alternate 25 drill/25 full stroke
100 IM
100 back
100 IM
100 breast
100 IM
100 free
100 IM
800 yards
1600 cumulative yards

300 with fins - alternate 50 fly kick on back/50 free swim feeling fast with fins!
300 yards
1900 cumulative yards

2 x 150 pull with buoy and paddles - alternate 100 moderate/50 fast - :15 rest
300 yards
2200 cumulative yards

16 x 25 alternate odds hard off the block (if possible), evens super easy as recovery. At least 4 of the hard 25’s have to be non-freestyle.
400 yards
2600 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
500 easy free
300 IM - 25 kick/25 drill/25 swim
4 x 50 choice swim - alternate 25 build-up/25 build-down
1000 yards

Main set:
Take :15 rest after each distance. 200’s are moderate, 100’s are faster than moderate, but not all out.
200 fly - if you can’t do a whole 200, alternate 25 drill/25 full stroke
100 IM
200 back
100 IM
200 breast
100 IM
200 free
100 IM
1200 yards
2200 cumulative yards

500 with fins - alternate 50 fly kick on back/50 free swim feeling fast with fins!
500 yards
2700 cumulative yards

6 x 150 pull with buoy and paddles - alternate 100 moderate/50 fast - :15 rest
900 yards
3600 cumulative yards

8 x 75 alternate odds free breathing every 3rd/5th/7th stroke by 25, evens non-freestyle - :10 rest
600 yards
4200 cumulative yards

16 x 25 alternate odds hard off the block (if possible), evens super easy as recovery. At least 4 of the hard 25’s have to be non-freestyle.
400 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.

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