Kiefer Background

Building Strength with Variety

By Stacey Kiefer, Masters Swim Coach

August 8, 2012

Swim Workout Description:

This workout offers a variety of stroke and speed changes as well as drills, kicking, and pulling within sets to activate all of the body's muscles.

Shorter Workout

  Download PDF Version

Warm Up:
500 free easy
300 IM backwards - 25 kick, 25 drill, 25 swim of each stroke
2 x 50 - choice, 25 drill stroke/25 drill free
900 yards

Main Set:
4 x 75 IM - :10 rest, completed as:
fly/back/breast
free/fly/back
breast/free/fly
back/breast/free
300 yards
1200 cumulative yards

4 x 50 kick hard with fins and board - :08 rest
200 yards
1400 cumulative yards

3 x 100 tempo free - :05 rest
2 x 50 pull hard with paddles and buoy - :10 rest
2 x 75 tempo free - :05 rest
2 x 50 pull hard with paddles and buoy - :10 rest
2 x 50 tempo free - :05 rest
750 yards
2150 cumulative yards

4 x 50 kick hard with fins and board - :08 rest
200 yards
2350 cumulative yards

6 x 25 - odds free, evens stroke - :10 rest, completed as:
1-2 = emphasize BIG kick (over exaggerated kick, arms will feel slow)
3-4 = emphasize crazy-fast arms (super spin the arm stroke)
5-6 = perfect stroke
150 yards
2500 cumulative yards

1 x 25 all out sprint as fast as possible
1 x 25 super easy, feet first...just for fun
50 yards
2550 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
500 free easy
300 IM backwards - 25 kick, 25 drill, 25 swim of each stroke
4 x 50 - choice, 25 drill stroke/25 drill free
1000 yards

Main Set:
4 x 75 IM - :10 rest, completed as:
fly/back/breast
free/fly/back
breast/free/fly
back/breast/free
300 yards
1300 cumulative yards

8 x 50 kick hard with fins and board - :08 rest
400 yards
1700 cumulative yards

4 x 100 tempo free - :05 rest
4 x 50 pull hard with paddles and buoy - :10 rest
3 x 75 tempo free (1 easy length down to other end after 3) - :05 rest
4 x 50 pull hard with paddles and buoy - :10 rest
2 x 50 tempo free - :05 rest
4 x 50 pull hard with paddles and buoy - :10 rest
1350 yards
3050 cumulative yards

4 x 75 IM :10 rest - completed as:
fly/back/breast
free/fly/back
breast/free/fly
back/breast/free
300 yards
3350 cumulative yards

8 x 50 kick hard with fins and board - :08 rest
400 yards
3750 cumulative yards

12 x 25 - odds free, evens stroke - :10 rest, completed as:
1-4 = emphasize BIG kick (over exaggerated kick, arms will feel slow)
5-8 = emphasize crazy-fast arms (super spin the arm stroke)
9-12 = perfect stroke
300 yards
4050 cumulative yards

1 x 25 all out sprint as fast as possible
1 x 25 super easy, feet first...just for fun
50 yards
4100 cumulative yards

200 easy

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.