Kiefer Background

Choose Your Own Adventure Swim Workout

By Stacey Kiefer, Masters Swim Coach

June 17, 2013

Swim Workout Description:

This workout allows you to choose whatever stroke(s) you would like to work on. Enjoy mixing it up or focusing on just one stroke!

Shorter Workout*

  Download PDF Version

Warm Up:
500 SKIPS: 100 swim, 100 kick, 100 IM drill, 100 pull, 100 swim
4 x 25 choice, build
600 yards

Main set:
Complete the below set of 4 - 100’s, 3 times. Your choice of stroke per round, but at least 1 round has to be non-freestyle.
#1 Hard Swim - :15 rest
#2 Golf (take as few strokes as possible, count your strokes)- :10 rest
#3 Hard Swim - :15 rest
#4 Kick on side or back, no fins/no board - :30 rest
1200 yards
1800 cumulative yards

Complete the below set with paddles, no pull buoy, your choice of stroke:
4 x 75 (25 moderate swim, 25 scull, 25 hard swim) - :10 rest
300 yards
2100 cumulative yards

6 x 50 kick with fins and board. Your choice of stroke, but odds are moderate and evens are very hard - :10 rest
300 yards
2400 cumulative yards

From the middle of the pool, alternate 25 swim, 50 swim. Focus on working the turns. Swim hard into the turn, fast turn, tight streamline and hard kick out of the turn. Your choice of stroke. Take :10 rest (in the middle of the pool) after each distance. Repeat 4 times.
300 yards
2700 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
1000 SKIPS: 200 swim, 200 kick, 200 IM drill, 200 pull, 200 swim
8 x 25 choice, build
1200 yards

Main set:
Complete the below set of 4 - 100’s, 4 times. Your choice of stroke per round, but at least 1 round has to be non-freestyle.
#1 Hard Swim - :15 rest
#2 Golf (take as few strokes as possible, count your strokes)- :10 rest
#3 Hard Swim - :15 rest
#4 Kick on side or back, no fins/no board - :30 rest
1600 yards
2800 cumulative yards

Complete the below set with paddles, no pull buoy, your choice of stroke:
8 x 75 (25 moderate swim, 25 scull, 25 hard swim) - :10 rest
600 yards
3400 cumulative yards

12 x 50 kick with fins and board. Your choice of stroke, but odds are moderate and evens are very hard - :10 rest
600 yards
4000 cumulative yards

From the middle of the pool, alternate 25 swim, 50 swim. Focus on working the turns. Swim hard into the turn, fast turn, tight streamline and hard kick out of the turn. Your choice of stroke. Take :10 rest (in the middle of the pool) after each distance. Repeat 8 times.
600 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.