Kiefer Background

Building Stroke Endurance

By Stacey Kiefer, Masters Swim Coach

June 13, 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 Stroke Endurance

Shorter Workout

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Warm Up:
200 easy free
100 easy back
100 easy free
100 drill IM
8 x 25 choice, perfect stroke
700 yards

Main Set:
This set should be completed at a good tempo pace.

100 = 25 fly, 75 free - :10 rest
100 = 25 free, 25 back, 50 free - :10 rest
100 = 50 free, 25 breast, 25 free - :10 rest
100 free :30 rest
400 yards
1100 cumulative yards

6 x 75 - 25 swim choice/25 kick (no board or fins)/25 swim choice - :10 rest
450 yards
1550 cumulative yards

6 x 75 - pull free with paddles & buoy, breathing every 3rd, 5th, 7th stroke by 25 - :10 rest
450 yards
2000 cumulative yards

4 x 75 IM - :10 rest - completed as:
25 free, 25 fly, 25 free
25 free, 25 back, 25 free
25 free, 25 breast, 25 free
75 free
300 yards
2300 cumulative yards

8 x 25 odds free, evens stroke - HARD...take as much rest as needed to fully recover for each one. Concentrate on hard push-off, tight streamline, and solid finish at the wall.
200 yards
2500 cumulative yards

200 easy

Longer Workout

  Download PDF Version

Warm Up:
200 easy free
200 easy back
200 easy free
200 drill IM
8 x 25 choice, perfect stroke
1000 yards

Main Set:
Complete the below set 3 times. This should be completed at a good tempo pace.

100 = 25 fly, 75 free - :10 rest
100 = 25 free, 25 back, 50 free - :10 rest
100 = 50 free, 25 breast, 25 free - :10 rest
100 free :30 rest
1200 yards
2200 cumulative yards

8 x 75 - 25 swim choice/25 kick (no board or fins)/25 swim choice - :10 rest
600 yards
2800 cumulative yards

8 x 75 - pull free with paddles & buoy, breathing every 3rd, 5th, 7th stroke by 25 - :10 rest
600 yards
3400 cumulative yards

8 x 75 IM - :10 rest - completed twice through as:
25 free, 25 fly, 25 free
25 free, 25 back, 25 free
25 free, 25 breast, 25 free
75 free
600 yards
4000 cumulative yards

8 x 25 odds free, evens stroke - HARD...take as much rest as needed to fully recover for each one. Concentrate on hard push-off, tight streamline, and solid finish at the wall.
200 yards
4200 cumulative yards

200 easy