Kiefer Background

Classic 2013 New Years Swim Workout

By Stacey Kiefer, Masters Swim Coach

December 31, 2012

Swim Workout Description:

The classic New Years workout is 100 x 100 free on a challenging but doable interval to make an even 10,000 yards! However, we will provide a shorter (more fun) alternative for the swimmer who likes a bit more variety. 

Shorter Workout*

  Download PDF Version

Warm Up:
500 easy swim
500 IM easy - 25 swim/25 kick/25 swim/25 drill/25 swim of each stroke
1000 yards

Main set:
5 x 100 free on an interval that is hard but attainable, getting :03-:05 rest
500 yards
1500 cumulative yards

5 x 100 #1,3,5 - kick moderate with board, #2 & 4 pull moderate with buoy (no fins or paddles) - :10 rest
500 yards
2000 cumulative yards

5 x 100 alternate 100 hard stroke, 100 moderate IM - :15 rest
500 yards
2500 cumulative yards

200 easy
Happy New Year! Keep up the good work in 2013!

 

Longer Workout*

  Download PDF Version

Warm Up:
500 easy swim
500 IM easy - 25 swim/25 kick/25 swim/25 drill/25 swim of each stroke
1000 yards

Main set:
10 x 100 free on an interval that is hard but attainable, getting :03-:05 rest
1000 yards
2000 cumulative yards

5 x 100 kick moderate with board and fins - :10 rest
500 yards
2500 cumulative yards

10 x 100 alternate 100 hard stroke, 100 moderate IM - :15 rest
1000 yards
3500 cumulative yards

5 x 100 pull moderate with paddles and buoy - :10 rest
500 yards
4000 cumulative yards

5 x 100 descend - pick one stroke for all 5, start out very slow on #1 get faster with each 100. Number 5 should be an all out sprint (ok to go off the block if you’d like). - :10 rest -- take :20 before the last 100
500 yards
4500 cumulative yards

200 easy
Happy New Year! Keep up the good work in 2013!

*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.