Kiefer Background

Break the Candy Coma Swim Workout

By Stacey Kiefer, Masters Swim Coach

November 4, 2013

Swim Workout Description:

This workout focuses on holding the best pace you can for maximum candy calorie burn!!

Shorter Workout*

  Download PDF Version

Warm Up:
300 free easy
100 IM drill
100 scull
200 IM 25 kick/25 swim
4 x 25 perfect streamline off the wall, build up to the middle, easy to the end
800 yards

Main set:
2 x 150 free, best pace you can hold - :15 rest
1:00 rest
3 x 100 IM, steady - :10 rest

100 kick with board and fins, steady

2 x 150 free, best pace you can hold - :15 rest
1:00 rest
3 x 100 IM or non-free, steady - :10 rest
1300 yards
2100 cumulative yards

4 x 50 kick, board (no fins), best pace you can hold - :15 rest
4 x 75 pull with paddles and buoy, best pace you can hold - :10 rest
500 yards
2600 cumulative yards

200 easy

Longer Workout*

  Download PDF Version

Warm Up:
300 free easy
200 IM drill
100 scull
200 IM 25 kick/25 swim
8 x 25 perfect streamline off the wall, build up to the middle, easy to the end
1000 yards

Main set:
4 x 150 free, best pace you can hold - :15 rest
1:00 rest
4 x 100 IM, steady - :10 rest

100 kick with board and fins, steady

4 x 150 free, best pace you can hold - :15 rest
1:00 rest
4 x 100 IM or non-free, steady - :10 rest
2100 yards
3100 cumulative yards

4 x 50 kick, board (no fins), best pace you can hold - :15 rest
4 x 75 pull with paddles and buoy, best pace you can hold - :10 rest
500 yards
3600 cumulative yards

5 x 100 free or stroke, but all has to be the same stroke completed as:
#1 75 easy/25 hard - :10 rest
#2 50 easy/50 hard - :10 rest
#3 25 easy/75 hard - :10 rest
#4 all hard - :10 rest
#5 EASY
500 yards
4100 cumulative yards

4 x 50 kick, board (no fins), best pace you can hold - :15 rest
4 x 75 pull with paddles and buoy, best pace you can hold - :10 rest
500 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.