Kiefer Background

Building Endurance

By Stacey Kiefer, Masters Swim Coach

May 9, 2012

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: Building Endurance with Stroke Work

Shorter Workout

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Warm Up:
300 easy free
SKIPS by 100 (100 stroke, 100 kick, 100 IM, 100 pull, 100 swim)
800 yards

Main Set:
3 x 150 (#1 IM - drop a stroke, #2 Stroke, #3 Free) - :05 rest
2 x 50 Fly - build each one - :10 rest
3 x 100 (#1 IM, #2 Stroke, #3 Free) - :05 rest
2 x 50 Back - build each one - :10 rest
3 x 75 (#1 IM - drop a stroke, #2 Stroke, #3 Free) - :05 rest
2 x 50 Breast - build each one - :10 rest
3 x 50 (#1 IM - half length each stroke, #2 Stroke, #3 Free) - :05 rest
swim down to other end, easy
1450 yards
2250 cumulative yards

100 kick with board (middle 50 is hard!)
100 pull with buoy (middle 50 is hard!)
100 kick with board (middle 50 is hard!)
300 yards
2550 cumulative yards

200 easy  

Longer Workout

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Warm Up:
400 easy free
SKIPS by 100 (100 stroke, 100 kick, 100 IM, 100 pull, 100 swim)
4 x 25 build each one
1000 yards

Main Set:
3 x 200 (#1 IM, #2 Stroke, #3 Free) - :05 rest
3 x 50 Fly - build each one - :10 rest
3 x 150 (#1 IM - drop a stroke, #2 Stroke, #3 Free) - :05 rest
3 x 50 Back - build each one - :10 rest
3 x 100 (#1 IM, #2 Stroke, #3 Free) - :05 rest
3 x 50 Breast - build each one - :10 rest
3 x 75 (#1 IM - drop a stroke, #2 Stroke, #3 Free) - :05 rest
3 x 50 Free - build each one - :10 rest
3 x 50 (#1 IM - half length each stroke, #2 Stroke, #3 Free) - :05 rest
swim down to other end, easy
2350 yards
3350 cumulative yards

200 pull with paddles and buoy (middle 100 is hard!)
4 x 100 kick with fins and board (middle 50 is hard!) - :10 rest
200 pull with paddles and buoy (middle 100 is hard!)
800 yards
4150 cumulative yards

4 x 25 sprint, swim hard through the turn, then go back to the wall
100 yards
4250 cumulative yards

200 easy